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  6. Marinara sauce vs. Cowpea (Black-eyed pea)

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

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How are marinara sauce and cowpea (Black-eyed pea) different?

  • Marinara sauce is higher in vitamin B3, vitamin E, and vitamin A; however, cowpea (Black-eyed pea) is richer in folate, iron, copper, fiber, phosphorus, vitamin B1, and manganese.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 49% higher.
  • Marinara sauce contains 43 times more vitamin A than cowpea (Black-eyed pea). While marinara sauce contains 650IU of vitamin A, cowpea (Black-eyed pea) contains only 15IU.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 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 CalciumCalcium +12.5%
Contains more PotassiumPotassium +14.7%
Contains more MagnesiumMagnesium +194.4%
Contains more IronIron +221.8%
Contains more CopperCopper +230.9%
Contains more ZincZinc +545%
Contains more PhosphorusPhosphorus +358.8%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +246.7%
Contains more SeleniumSelenium +127.3%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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 +400%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +757.1%
Contains more Vitamin B3Vitamin B3 +691.3%
Contains more Vitamin B6Vitamin B6 +73%
Contains more Vitamin KVitamin K +717.6%
Contains more Vitamin B1Vitamin B1 +741.7%
Contains more FolateFolate +1500%
Contains more CholineCholine +135%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Cowpea (Black-eyed pea) DV% diff.
Folate 13µg 208µg 49%
Iron 0.78mg 2.51mg 22%
Vitamin B3 3.917mg 0.495mg 21%
Copper 0.081mg 0.268mg 21%
Fiber 1.8g 6.5g 19%
Phosphorus 34mg 156mg 17%
Manganese 0.137mg 0.475mg 15%
Vitamin B1 0.024mg 0.202mg 15%
Vitamin E 2.4mg 0.28mg 14%
Protein 1.41g 7.73g 13%
Vitamin K 13.9µg 1.7µg 10%
Zinc 0.2mg 1.29mg 10%
Vitamin B5 0.411mg 8%
Magnesium 18mg 53mg 8%
Vitamin B6 0.173mg 0.1mg 6%
Carbs 8.06g 20.76g 4%
Vitamin A 33µg 1µg 4%
Choline 13.7mg 32.2mg 3%
Calories 51kcal 116kcal 3%
Selenium 1.1µg 2.5µg 3%
Polyunsaturated fat 0.508g 0.225g 2%
Vitamin C 2mg 0.4mg 2%
Sodium 30mg 4mg 1%
Fats 1.48g 0.53g 1%
Monounsaturated fat 0.377g 0.044g 1%
Cholesterol 2mg 0mg 1%
Potassium 319mg 278mg 1%
Net carbs 6.26g 14.26g N/A
Calcium 27mg 24mg 0%
Sugar 5.5g 3.3g N/A
Vitamin B2 0.061mg 0.055mg 0%
Saturated fat 0.17g 0.138g 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 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 +179.2%
Contains more WaterWater +24.8%
Contains more OtherOther +76.6%
Contains more ProteinProtein +448.2%
Contains more CarbsCarbs +157.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 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 +756.8%
Contains more Poly. FatPolyunsaturated fat +125.8%
Contains less Sat. FatSaturated fat -18.8%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.