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

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

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How are Leek and Cowpea (Black-eyed pea) different?

  • Leek is higher in Vitamin K, Vitamin C, Vitamin B6, and Vitamin A RAE, however, Cowpea (Black-eyed pea) is richer in Folate, Fiber, Phosphorus, Copper, Vitamin B1, and Zinc.
  • Daily need coverage for Vitamin K from Leek is 38% higher.
  • Leek contains 83 times more Vitamin A RAE than Cowpea (Black-eyed pea). While Leek contains 83µg of Vitamin A RAE, Cowpea (Black-eyed pea) contains only 1µg.

Leeks, (bulb and lower leaf-portion), raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Leek 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.
Leek
Leek
2
:
8
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +145.8%
Contains more Iron +19.5%
Contains more Magnesium +89.3%
Contains more Phosphorus +345.7%
Contains more Potassium +54.4%
Contains less Sodium -80%
Contains more Zinc +975%
Contains more Copper +123.3%
Contains more Selenium +150%
Equal in Manganese - 0.475
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +145.8%
Contains more Iron +19.5%
Contains more Magnesium +89.3%
Contains more Phosphorus +345.7%
Contains more Potassium +54.4%
Contains less Sodium -80%
Contains more Zinc +975%
Contains more Copper +123.3%
Contains more Selenium +150%
Equal in Manganese - 0.475

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.
Leek
Leek
5
:
5
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +11013.3%
Contains more Vitamin E +228.6%
Contains more Vitamin C +2900%
Contains more Vitamin B6 +133%
Contains more Vitamin K +2664.7%
Contains more Vitamin B1 +236.7%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +193.6%
Contains more Folate +225%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin A +11013.3%
Contains more Vitamin E +228.6%
Contains more Vitamin C +2900%
Contains more Vitamin B6 +133%
Contains more Vitamin K +2664.7%
Contains more Vitamin B1 +236.7%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +193.6%
Contains more Folate +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Water +18.5%
Contains more Other +11.7%
Contains more Protein +415.3%
Contains more Fats +76.7%
Contains more Carbs +46.7%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Cowpea (Black-eyed pea)
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 Water +18.5%
Contains more Other +11.7%
Contains more Protein +415.3%
Contains more Fats +76.7%
Contains more Carbs +46.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +1000%
Contains more Polyunsaturated fat +35.5%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +1000%
Contains more Polyunsaturated fat +35.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Cowpea (Black-eyed pea) Opinion
Net carbs 12.35g 14.26g Cowpea (Black-eyed pea)
Protein 1.5g 7.73g Cowpea (Black-eyed pea)
Fats 0.3g 0.53g Cowpea (Black-eyed pea)
Carbs 14.15g 20.76g Cowpea (Black-eyed pea)
Calories 61kcal 116kcal Cowpea (Black-eyed pea)
Sugar 3.9g 3.3g Cowpea (Black-eyed pea)
Fiber 1.8g 6.5g Cowpea (Black-eyed pea)
Calcium 59mg 24mg Leek
Iron 2.1mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 28mg 53mg Cowpea (Black-eyed pea)
Phosphorus 35mg 156mg Cowpea (Black-eyed pea)
Potassium 180mg 278mg Cowpea (Black-eyed pea)
Sodium 20mg 4mg Cowpea (Black-eyed pea)
Zinc 0.12mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.12mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.481mg 0.475mg Leek
Selenium 1µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 1667IU 15IU Leek
Vitamin A RAE 83µg 1µg Leek
Vitamin E 0.92mg 0.28mg Leek
Vitamin C 12mg 0.4mg Leek
Vitamin B1 0.06mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.03mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.4mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.14mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.233mg 0.1mg Leek
Folate 64µg 208µg Cowpea (Black-eyed pea)
Vitamin K 47µg 1.7µg Leek
Tryptophan 0.012mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.063mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.052mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.096mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.078mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.018mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.055mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.056mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.025mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.04g 0.138g Leek
Monounsaturated Fat 0.004g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.166g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Leek
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
26%
Leek
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 20)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.