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  6. Marrow-stem Kale vs. Cowpea (Black-eyed pea)

Marrow-stem Kale vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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The main differences between marrow-stem Kale and cowpea (Black-eyed pea)

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, calcium, and vitamin E; however, cowpea (Black-eyed pea) has more iron, copper, folate, phosphorus, and vitamin B1.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Cowpea (Black-eyed pea) has 335 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Cowpea (Black-eyed pea) has a higher glycemic index than marrow-stem Kale.

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

Infographic

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 +866.7%
Contains more ManganeseManganese +38.5%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +434%
Contains more CopperCopper +482.6%
Contains more ZincZinc +514.3%
Contains more PhosphorusPhosphorus +524%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +92.3%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 +8725%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +707.1%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +25611.8%
Contains more Vitamin B1Vitamin B1 +274.1%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more FolateFolate +61.2%
Contains more CholineCholine +38.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cowpea (Black-eyed pea) DV% diff.
Vitamin K 437.1µg 1.7µg 363%
Vitamin C 35.3mg 0.4mg 39%
Vitamin A 251µg 1µg 28%
Iron 0.47mg 2.51mg 26%
Copper 0.046mg 0.268mg 25%
Calcium 232mg 24mg 21%
Folate 129µg 208µg 20%
Phosphorus 25mg 156mg 19%
Vitamin E 2.26mg 0.28mg 13%
Vitamin B1 0.054mg 0.202mg 12%
Fiber 4g 6.5g 10%
Zinc 0.21mg 1.29mg 10%
Protein 3.02g 7.73g 9%
Manganese 0.658mg 0.475mg 8%
Vitamin B2 0.13mg 0.055mg 6%
Magnesium 27mg 53mg 6%
Vitamin B6 0.165mg 0.1mg 5%
Carbs 5.42g 20.76g 5%
Calories 32kcal 116kcal 4%
Vitamin B5 0.267mg 0.411mg 3%
Selenium 1.3µg 2.5µg 2%
Vitamin B3 0.742mg 0.495mg 2%
Potassium 213mg 278mg 2%
Choline 23.2mg 32.2mg 2%
Sodium 17mg 4mg 1%
Fats 0.61g 0.53g 0%
Net carbs 1.42g 14.26g N/A
Sugar 0.46g 3.3g N/A
Saturated fat 0.055g 0.138g 0%
Monounsaturated fat 0.03g 0.044g 0%
Polyunsaturated fat 0.201g 0.225g 0%
Tryptophan 0.031mg 0.095mg 0%
Threonine 0.086mg 0.294mg 0%
Isoleucine 0.1mg 0.314mg 0%
Leucine 0.151mg 0.592mg 0%
Lysine 0.117mg 0.523mg 0%
Methionine 0.033mg 0.11mg 0%
Phenylalanine 0.087mg 0.451mg 0%
Valine 0.12mg 0.368mg 0%
Histidine 0.047mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 +15.1%
Contains more WaterWater +28%
Contains more OtherOther +41.5%
Contains more ProteinProtein +156%
Contains more CarbsCarbs +283%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 -60.1%
Contains more Mono. FatMonounsaturated fat +46.7%
Contains more Poly. FatPolyunsaturated fat +11.9%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.