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  6. Monterey Jack vs. Cowpea (Black-eyed pea)

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

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How are monterey Jack and cowpea (Black-eyed pea) different?

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, and vitamin B2, while cowpea (Black-eyed pea) is higher in folate, copper, and fiber.
  • Monterey Jack covers your daily need for saturated fat, 95% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) is lower in cholesterol.
  • Cowpea (Black-eyed pea) has a higher glycemic index (52) than monterey Jack (27).

Cheese, monterey and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Monterey Jack 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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
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 +3008.3%
Contains more ZincZinc +132.6%
Contains more PhosphorusPhosphorus +184.6%
Contains more SeleniumSelenium +480%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +243.2%
Contains more IronIron +248.6%
Contains more CopperCopper +737.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +4218.2%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
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 +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +609.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +47.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1246.7%
Contains more Vitamin B3Vitamin B3 +432.3%
Contains more Vitamin B5Vitamin B5 +95.7%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more FolateFolate +1055.6%
Contains more CholineCholine +109.1%
~equal in Vitamin E ~0.28mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Cowpea (Black-eyed pea) DV% diff.
Saturated fat 19.066g 0.138g 86%
Calcium 746mg 24mg 72%
Folate 18µg 208µg 48%
Fats 30.28g 0.53g 46%
Phosphorus 444mg 156mg 41%
Vitamin B12 0.83µg 0µg 35%
Protein 24.48g 7.73g 34%
Cholesterol 89mg 0mg 30%
Sodium 600mg 4mg 26%
Vitamin B2 0.39mg 0.055mg 26%
Copper 0.032mg 0.268mg 26%
Fiber 0g 6.5g 26%
Selenium 14.5µg 2.5µg 22%
Iron 0.72mg 2.51mg 22%
Monounsaturated fat 8.751g 0.044g 22%
Vitamin A 198µg 1µg 22%
Manganese 0.011mg 0.475mg 20%
Vitamin B1 0.015mg 0.202mg 16%
Zinc 3mg 1.29mg 16%
Calories 373kcal 116kcal 13%
Carbs 0.68g 20.76g 7%
Potassium 81mg 278mg 6%
Magnesium 27mg 53mg 6%
Polyunsaturated fat 0.899g 0.225g 4%
Vitamin B5 0.21mg 0.411mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.093mg 0.495mg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 32.2mg 3%
Vitamin B6 0.079mg 0.1mg 2%
Vitamin K 2.5µg 1.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0.68g 14.26g N/A
Sugar 0.5g 3.3g N/A
Vitamin E 0.26mg 0.28mg 0%
Tryptophan 0.315mg 0.095mg 0%
Threonine 0.871mg 0.294mg 0%
Isoleucine 1.519mg 0.314mg 0%
Leucine 2.344mg 0.592mg 0%
Lysine 2.037mg 0.523mg 0%
Methionine 0.641mg 0.11mg 0%
Phenylalanine 1.289mg 0.451mg 0%
Valine 1.635mg 0.368mg 0%
Histidine 0.859mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 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 ProteinProtein +216.7%
Contains more FatsFats +5613.2%
Contains more OtherOther +277.7%
Contains more CarbsCarbs +2952.9%
Contains more WaterWater +70.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 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 +19788.6%
Contains more Poly. FatPolyunsaturated fat +299.6%
Contains less Sat. FatSaturated fat -99.3%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.