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  6. Lentil soup vs. Cowpea (Black-eyed pea)

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

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Significant differences between lentil soup and cowpea (Black-eyed pea)

  • The amount of folate, copper, iron, manganese, phosphorus, vitamin B1, magnesium, zinc, and vitamin B5 in cowpea (Black-eyed pea) is higher than in lentil soup.
  • Cowpea (Black-eyed pea) covers your daily folate needs 47% more than lentil soup.
  • Cowpea (Black-eyed pea) has 133 times less sodium than lentil soup. Lentil soup has 532mg of sodium, while cowpea (Black-eyed pea) has 4mg.

Specific food types used in this comparison are Soup, lentil with ham, canned, ready-to-serve and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
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 +488.9%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +93.1%
Contains more IronIron +134.6%
Contains more CopperCopper +282.9%
Contains more ZincZinc +330%
Contains more PhosphorusPhosphorus +110.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +295.8%
Contains more SeleniumSelenium +733.3%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 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 CVitamin C +325%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +188.6%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B5Vitamin B5 +193.6%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more FolateFolate +940%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg

All nutrients comparison - raw data values

Nutrient Lentil soup Cowpea (Black-eyed pea) DV% diff.
Folate 20µg 208µg 47%
Fiber 6.5g 26%
Sodium 532mg 4mg 23%
Copper 0.07mg 0.268mg 22%
Iron 1.07mg 2.51mg 18%
Manganese 0.12mg 0.475mg 15%
Phosphorus 74mg 156mg 12%
Vitamin B1 0.07mg 0.202mg 11%
Magnesium 9mg 53mg 10%
Zinc 0.3mg 1.29mg 9%
Protein 3.74g 7.73g 8%
Choline 32.2mg 6%
Vitamin B5 0.14mg 0.411mg 5%
Vitamin B12 0.12µg 0µg 5%
Potassium 144mg 278mg 4%
Selenium 0.3µg 2.5µg 4%
Carbs 8.16g 20.76g 4%
Calories 56kcal 116kcal 3%
Vitamin E 0.28mg 2%
Vitamin K 1.7µg 1%
Polyunsaturated fat 0.13g 0.225g 1%
Monounsaturated fat 0.52g 0.044g 1%
Vitamin A 7µg 1µg 1%
Fats 1.12g 0.53g 1%
Vitamin C 1.7mg 0.4mg 1%
Saturated fat 0.45g 0.138g 1%
Vitamin B6 0.09mg 0.1mg 1%
Cholesterol 3mg 0mg 1%
Vitamin B2 0.045mg 0.055mg 1%
Calcium 17mg 24mg 1%
Net carbs 8.16g 14.26g N/A
Sugar 3.3g N/A
Vitamin B3 0.545mg 0.495mg 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 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 +111.3%
Contains more WaterWater +22.4%
Contains more OtherOther +30.9%
Contains more ProteinProtein +106.7%
Contains more CarbsCarbs +154.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 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 +1081.8%
Contains less Sat. FatSaturated fat -69.3%
Contains more Poly. FatPolyunsaturated fat +73.1%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.