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  6. Heart of palm vs. Cowpea (Black-eyed pea)

Heart of palm vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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A recap on differences between heart of palm and cowpea (Black-eyed pea)

  • Heart of palm has more vitamin B6, potassium, copper, zinc, and vitamin B2; however, cowpea (Black-eyed pea) is higher in folate, fiber, vitamin B1, iron, and magnesium.
  • Heart of palm covers your daily vitamin B6 needs 55% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 6 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while cowpea (Black-eyed pea) contains 278mg.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Hearts of palm, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Heart of palm vs Cowpea (Black-eyed pea) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more PotassiumPotassium +549.6%
Contains more CopperCopper +140.3%
Contains more ZincZinc +189.1%
Contains more MagnesiumMagnesium +430%
Contains more CalciumCalcium +33.3%
Contains more IronIron +48.5%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +257.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B2Vitamin B2 +227.3%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B6Vitamin B6 +710%
Contains more Vitamin B1Vitamin B1 +304%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +766.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Cowpea (Black-eyed pea) DV% diff.
Vitamin B6 0.81mg 0.1mg 55%
Folate 24µg 208µg 46%
Potassium 1806mg 278mg 45%
Copper 0.644mg 0.268mg 42%
Zinc 3.73mg 1.29mg 22%
Manganese 0.475mg 21%
Fiber 1.5g 6.5g 20%
Vitamin B1 0.05mg 0.202mg 13%
Iron 1.69mg 2.51mg 10%
Magnesium 10mg 53mg 10%
Protein 2.7g 7.73g 10%
Vitamin B2 0.18mg 0.055mg 10%
Vitamin C 8mg 0.4mg 8%
Vitamin B5 0.411mg 8%
Choline 0mg 32.2mg 6%
Selenium 0.7µg 2.5µg 3%
Vitamin B3 0.9mg 0.495mg 3%
Carbs 25.61g 20.76g 2%
Phosphorus 140mg 156mg 2%
Calcium 18mg 24mg 1%
Polyunsaturated fat 0.089g 0.225g 1%
Vitamin K 0µg 1.7µg 1%
Vitamin E 0.5mg 0.28mg 1%
Fats 0.2g 0.53g 1%
Calories 115kcal 116kcal 0%
Net carbs 24.11g 14.26g N/A
Sugar 17.16g 3.3g N/A
Sodium 14mg 4mg 0%
Vitamin A 3µg 1µg 0%
Saturated fat 0.046g 0.138g 0%
Monounsaturated fat 0.005g 0.044g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more CarbsCarbs +23.4%
Contains more OtherOther +111.7%
Contains more ProteinProtein +186.3%
Contains more FatsFats +165%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +780%
Contains more Poly. FatPolyunsaturated fat +152.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.