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  6. Hummus vs. Cowpea (Black-eyed pea)

Hummus vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Differences between hummus and cowpea (Black-eyed pea)

  • Hummus has more copper, manganese, and vitamin B6, while cowpea (Black-eyed pea) has more folate and vitamin B5.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 31% higher.
  • Cowpea (Black-eyed pea) contains 95 times less sodium than hummus. Hummus contains 379mg of sodium, while cowpea (Black-eyed pea) contains 4mg.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of cowpea (Black-eyed pea) is 52.

The food types used in this comparison are Hummus, commercial and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Hummus 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.
Hummus
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
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 MagnesiumMagnesium +34%
Contains more CalciumCalcium +58.3%
Contains more CopperCopper +96.6%
Contains more ZincZinc +41.9%
Contains more PhosphorusPhosphorus +12.8%
Contains more ManganeseManganese +62.7%
Contains more PotassiumPotassium +21.9%
Contains less SodiumSodium -98.9%
~equal in Iron ~2.51mg
~equal in Selenium ~2.5µg

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.
Hummus
Hummus
3
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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 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 B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B5Vitamin B5 +211.4%
Contains more FolateFolate +150.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Cowpea (Black-eyed pea) DV% diff.
Folate 83µg 208µg 31%
Copper 0.527mg 0.268mg 29%
Polyunsaturated fat 3.613g 0.225g 23%
Sodium 379mg 4mg 16%
Fats 9.6g 0.53g 14%
Manganese 0.773mg 0.475mg 13%
Monounsaturated fat 4.039g 0.044g 10%
Vitamin B6 0.2mg 0.1mg 8%
Saturated fat 1.437g 0.138g 6%
Choline 32.2mg 6%
Vitamin B5 0.132mg 0.411mg 6%
Zinc 1.83mg 1.29mg 5%
Magnesium 71mg 53mg 4%
Calories 166kcal 116kcal 3%
Phosphorus 176mg 156mg 3%
Vitamin E 0.28mg 2%
Vitamin B1 0.18mg 0.202mg 2%
Carbs 14.29g 20.76g 2%
Fiber 6g 6.5g 2%
Vitamin B2 0.064mg 0.055mg 1%
Vitamin B3 0.582mg 0.495mg 1%
Iron 2.44mg 2.51mg 1%
Vitamin K 1.7µg 1%
Potassium 228mg 278mg 1%
Calcium 38mg 24mg 1%
Protein 7.9g 7.73g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 8.29g 14.26g N/A
Sugar 3.3g N/A
Vitamin A 1µg 0%
Selenium 2.6µg 2.5µg 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
Hummus
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 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 FatsFats +1711.3%
Contains more OtherOther +72.3%
Contains more CarbsCarbs +45.3%
~equal in Protein ~7.73g
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 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 more Mono. FatMonounsaturated fat +9079.5%
Contains more Poly. FatPolyunsaturated fat +1505.8%
Contains less Sat. FatSaturated fat -90.4%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.