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

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How are jerusalem artichoke and cowpea (Black-eyed pea) different?

  • Jerusalem artichoke is higher in iron and vitamin B3; however, cowpea (Black-eyed pea) is richer in folate, fiber, manganese, copper, phosphorus, zinc, and magnesium.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 49% higher.
  • Jerusalem artichoke contains 3 times more vitamin B3 than cowpea (Black-eyed pea). While jerusalem artichoke contains 1.3mg of vitamin B3, cowpea (Black-eyed pea) contains only 0.495mg.
  • Jerusalem artichoke has a lower glycemic index (32) than cowpea (Black-eyed pea) (52).

Jerusalem-artichokes, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Jerusalem artichoke vs Cowpea (Black-eyed pea) infographic
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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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 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 +54.3%
Contains more IronIron +35.5%
Contains more MagnesiumMagnesium +211.8%
Contains more CalciumCalcium +71.4%
Contains more CopperCopper +91.4%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +691.7%
Contains more SeleniumSelenium +257.1%
~equal in Sodium ~4mg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
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 +900%
Contains more Vitamin B3Vitamin B3 +162.6%
Contains more Vitamin EVitamin E +47.4%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1500%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.202mg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 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 WaterWater +11.4%
Contains more OtherOther +170.2%
Contains more ProteinProtein +286.5%
Contains more FatsFats +5200%
Contains more CarbsCarbs +19%

Fat Type Comparison

Fat type breakdown side-by-side comparison
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 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 -100%
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +22400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerusalem artichoke Cowpea (Black-eyed pea)
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Cowpea (Black-eyed pea) DV% diff.
Folate 13µg 208µg 49%
Fiber 1.6g 6.5g 20%
Manganese 0.06mg 0.475mg 18%
Copper 0.14mg 0.268mg 14%
Zinc 0.12mg 1.29mg 11%
Phosphorus 78mg 156mg 11%
Protein 2g 7.73g 11%
Iron 3.4mg 2.51mg 11%
Magnesium 17mg 53mg 9%
Vitamin B3 1.3mg 0.495mg 5%
Vitamin C 4mg 0.4mg 4%
Potassium 429mg 278mg 4%
Selenium 0.7µg 2.5µg 3%
Vitamin B6 0.077mg 0.1mg 2%
Calories 73kcal 116kcal 2%
Vitamin E 0.19mg 0.28mg 1%
Calcium 14mg 24mg 1%
Carbs 17.44g 20.76g 1%
Polyunsaturated fat 0.001g 0.225g 1%
Saturated fat 0g 0.138g 1%
Fats 0.01g 0.53g 1%
Vitamin K 0.1µg 1.7µg 1%
Net carbs 15.84g 14.26g N/A
Sugar 9.6g 3.3g N/A
Sodium 4mg 4mg 0%
Vitamin A 1µg 1µg 0%
Vitamin B1 0.2mg 0.202mg 0%
Vitamin B2 0.06mg 0.055mg 0%
Vitamin B5 0.397mg 0.411mg 0%
Choline 30mg 32.2mg 0%
Monounsaturated fat 0.004g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Jerusalem artichoke
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 20)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $1.6)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 6.3g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.