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

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

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Differences between kiwi and cowpea (Black-eyed pea)

  • Kiwi has more vitamin C and vitamin K, while cowpea (Black-eyed pea) has more folate, iron, phosphorus, manganese, copper, vitamin B1, fiber, and zinc.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • Cowpea (Black-eyed pea) contains 24 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while cowpea (Black-eyed pea) contains 1.7µg.

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

Infographic

Kiwi 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.
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 CalciumCalcium +41.7%
Contains more PotassiumPotassium +12.2%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +211.8%
Contains more IronIron +709.7%
Contains more CopperCopper +106.2%
Contains more ZincZinc +821.4%
Contains more PhosphorusPhosphorus +358.8%
Contains more ManganeseManganese +384.7%
Contains more SeleniumSelenium +1150%

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.
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +23075%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +421.4%
Contains more Vitamin KVitamin K +2270.6%
Contains more Vitamin B1Vitamin B1 +648.1%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +45.2%
Contains more Vitamin B5Vitamin B5 +124.6%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more FolateFolate +732%
Contains more CholineCholine +312.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Cowpea (Black-eyed pea) DV% diff.
Vitamin C 92.7mg 0.4mg 103%
Folate 25µg 208µg 46%
Vitamin K 40.3µg 1.7µg 32%
Iron 0.31mg 2.51mg 28%
Phosphorus 34mg 156mg 17%
Manganese 0.098mg 0.475mg 16%
Vitamin B1 0.027mg 0.202mg 15%
Copper 0.13mg 0.268mg 15%
Fiber 3g 6.5g 14%
Protein 1.14g 7.73g 13%
Zinc 0.14mg 1.29mg 10%
Magnesium 17mg 53mg 9%
Vitamin E 1.46mg 0.28mg 8%
Vitamin B5 0.183mg 0.411mg 5%
Fructose 4.35g 5%
Choline 7.8mg 32.2mg 4%
Selenium 0.2µg 2.5µg 4%
Calories 61kcal 116kcal 3%
Vitamin B6 0.063mg 0.1mg 3%
Vitamin B2 0.025mg 0.055mg 2%
Carbs 14.66g 20.76g 2%
Potassium 312mg 278mg 1%
Calcium 34mg 24mg 1%
Vitamin B3 0.341mg 0.495mg 1%
Fats 0.52g 0.53g 0%
Net carbs 11.66g 14.26g N/A
Sugar 8.99g 3.3g N/A
Sodium 3mg 4mg 0%
Vitamin A 4µg 1µg 0%
Saturated fat 0.029g 0.138g 0%
Monounsaturated fat 0.047g 0.044g 0%
Polyunsaturated fat 0.287g 0.225g 0%
Tryptophan 0.015mg 0.095mg 0%
Threonine 0.047mg 0.294mg 0%
Isoleucine 0.051mg 0.314mg 0%
Leucine 0.066mg 0.592mg 0%
Lysine 0.061mg 0.523mg 0%
Methionine 0.024mg 0.11mg 0%
Phenylalanine 0.044mg 0.451mg 0%
Valine 0.057mg 0.368mg 0%
Histidine 0.027mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +18.6%
Contains more ProteinProtein +578.1%
Contains more CarbsCarbs +41.6%
Contains more OtherOther +54.1%
~equal in Fats ~0.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 -79%
Contains more Poly. FatPolyunsaturated fat +27.6%
~equal in Monounsaturated fat ~0.044g

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.