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

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

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The main differences between kohlrabi and cowpea (Black-eyed pea)

  • Kohlrabi has more vitamin C; however, cowpea (Black-eyed pea) has more folate, iron, phosphorus, copper, manganese, vitamin B1, fiber, zinc, and magnesium.
  • Daily need coverage for vitamin C for kohlrabi is 68% higher.
  • Cowpea (Black-eyed pea) has a higher glycemic index than kohlrabi.

Food types used in this article are Kohlrabi, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 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 +25.9%
Contains more MagnesiumMagnesium +178.9%
Contains more IronIron +527.5%
Contains more CopperCopper +107.8%
Contains more ZincZinc +4200%
Contains more PhosphorusPhosphorus +239.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +241.7%
Contains more SeleniumSelenium +257.1%
~equal in Calcium ~24mg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
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 +15400%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B1Vitamin B1 +304%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +149.1%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1200%
Contains more CholineCholine +161.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Cowpea (Black-eyed pea) DV% diff.
Vitamin C 62mg 0.4mg 68%
Folate 16µg 208µg 48%
Iron 0.4mg 2.51mg 26%
Phosphorus 46mg 156mg 16%
Manganese 0.139mg 0.475mg 15%
Copper 0.129mg 0.268mg 15%
Vitamin B1 0.05mg 0.202mg 13%
Protein 1.7g 7.73g 12%
Fiber 3.6g 6.5g 12%
Zinc 0.03mg 1.29mg 11%
Magnesium 19mg 53mg 8%
Carbs 6.2g 20.76g 5%
Vitamin B5 0.165mg 0.411mg 5%
Choline 12.3mg 32.2mg 4%
Vitamin B6 0.15mg 0.1mg 4%
Calories 27kcal 116kcal 4%
Selenium 0.7µg 2.5µg 3%
Vitamin B2 0.02mg 0.055mg 3%
Potassium 350mg 278mg 2%
Saturated fat 0.013g 0.138g 1%
Polyunsaturated fat 0.048g 0.225g 1%
Sodium 20mg 4mg 1%
Vitamin B3 0.4mg 0.495mg 1%
Vitamin K 0.1µg 1.7µg 1%
Fats 0.1g 0.53g 1%
Vitamin E 0.48mg 0.28mg 1%
Net carbs 2.6g 14.26g N/A
Calcium 24mg 24mg 0%
Sugar 2.6g 3.3g N/A
Vitamin A 2µg 1µg 0%
Monounsaturated fat 0.007g 0.044g 0%
Tryptophan 0.01mg 0.095mg 0%
Threonine 0.049mg 0.294mg 0%
Isoleucine 0.078mg 0.314mg 0%
Leucine 0.067mg 0.592mg 0%
Lysine 0.056mg 0.523mg 0%
Methionine 0.013mg 0.11mg 0%
Phenylalanine 0.039mg 0.451mg 0%
Valine 0.05mg 0.368mg 0%
Histidine 0.019mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 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 +29.9%
Contains more ProteinProtein +354.7%
Contains more FatsFats +430%
Contains more CarbsCarbs +234.8%
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 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 -90.6%
Contains more Mono. FatMonounsaturated fat +528.6%
Contains more Poly. FatPolyunsaturated fat +368.8%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.