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  6. Mashed potato vs. Cowpea (Black-eyed pea)

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

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Important differences between mashed potato and cowpea (Black-eyed pea)

  • Mashed potato has less folate, iron, copper, fiber, manganese, vitamin B1, phosphorus, zinc, and magnesium.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 50% more.
  • Mashed potato has 77 times more sodium than cowpea (Black-eyed pea). Mashed potato has 306mg of sodium, while cowpea (Black-eyed pea) has 4mg.
  • Mashed potato has a higher glycemic index than cowpea (Black-eyed pea).

The food varieties used in the comparison are Fast foods, potato, mashed and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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 +253.3%
Contains more CalciumCalcium +33.3%
Contains more IronIron +709.7%
Contains more CopperCopper +665.7%
Contains more ZincZinc +486.4%
Contains more PhosphorusPhosphorus +164.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +384.7%
Contains more SeleniumSelenium +212.5%
~equal in Potassium ~278mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 AVitamin A +4200%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B3Vitamin B3 +118.2%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +247.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1246.7%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more FolateFolate +2211.1%
Contains more CholineCholine +140.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Cowpea (Black-eyed pea) DV% diff.
Folate 9µg 208µg 50%
Iron 0.31mg 2.51mg 28%
Copper 0.035mg 0.268mg 26%
Fiber 1.3g 6.5g 21%
Vitamin B1 0.015mg 0.202mg 16%
Manganese 0.098mg 0.475mg 16%
Phosphorus 59mg 156mg 14%
Sodium 306mg 4mg 13%
Protein 1.65g 7.73g 12%
Zinc 0.22mg 1.29mg 10%
Magnesium 15mg 53mg 9%
Vitamin B5 0.411mg 8%
Polyunsaturated fat 1.342g 0.225g 7%
Starch 12.1g 5%
Vitamin A 43µg 1µg 5%
Vitamin K 5.9µg 1.7µg 4%
Vitamin B3 1.08mg 0.495mg 4%
Fats 2.82g 0.53g 4%
Choline 13.4mg 32.2mg 3%
Vitamin B12 0.07µg 0µg 3%
Selenium 0.8µg 2.5µg 3%
Vitamin B2 0.015mg 0.055mg 3%
Saturated fat 0.577g 0.138g 2%
Carbs 14.65g 20.76g 2%
Monounsaturated fat 0.72g 0.044g 2%
Vitamin B6 0.12mg 0.1mg 2%
Calories 89kcal 116kcal 1%
Vitamin E 0.42mg 0.28mg 1%
Calcium 18mg 24mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 13.35g 14.26g N/A
Potassium 286mg 278mg 0%
Sugar 0.5g 3.3g N/A
Trans fat 0.105g 0g N/A
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%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 +432.1%
Contains more WaterWater +13.7%
Contains more OtherOther +34%
Contains more ProteinProtein +368.5%
Contains more CarbsCarbs +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 +1536.4%
Contains more Poly. FatPolyunsaturated fat +496.4%
Contains less Sat. FatSaturated fat -76.1%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.