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  6. True morels vs. Cowpea (Black-eyed pea)

True morels vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Summary of differences between true morels and cowpea (Black-eyed pea)

  • True morels have more iron, copper, vitamin D, vitamin B2, vitamin B3, and zinc, while cowpea (Black-eyed pea) has more folate, fiber, vitamin B1, and magnesium.
  • True morels cover your daily need for iron, 121% more than cowpea (Black-eyed pea).
  • True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of cowpea (Black-eyed pea) is 52.

These are the specific foods used in this comparison Mushrooms, morel, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
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 +79.2%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +385.3%
Contains more CopperCopper +133.2%
Contains more ZincZinc +57.4%
Contains more PhosphorusPhosphorus +24.4%
Contains more ManganeseManganese +23.6%
Contains more MagnesiumMagnesium +178.9%
Contains less SodiumSodium -81%
Contains more SeleniumSelenium +13.6%

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% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +272.7%
Contains more Vitamin B3Vitamin B3 +354.9%
Contains more Vitamin B6Vitamin B6 +36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +192.8%
Contains more FolateFolate +2211.1%
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Cowpea (Black-eyed pea) DV% diff.
Iron 12.18mg 2.51mg 121%
Folate 9µg 208µg 50%
Copper 0.625mg 0.268mg 40%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Fiber 2.8g 6.5g 15%
Vitamin B2 0.205mg 0.055mg 12%
Vitamin B1 0.069mg 0.202mg 11%
Vitamin B3 2.252mg 0.495mg 11%
Protein 3.12g 7.73g 9%
Magnesium 19mg 53mg 8%
Zinc 2.03mg 1.29mg 7%
Choline 32.2mg 6%
Carbs 5.1g 20.76g 5%
Manganese 0.587mg 0.475mg 5%
Phosphorus 194mg 156mg 5%
Calories 31kcal 116kcal 4%
Potassium 411mg 278mg 4%
Vitamin B6 0.136mg 0.1mg 3%
Calcium 43mg 24mg 2%
Vitamin E 0.28mg 2%
Polyunsaturated fat 0.433g 0.225g 1%
Sodium 21mg 4mg 1%
Selenium 2.2µg 2.5µg 1%
Vitamin B5 0.44mg 0.411mg 1%
Vitamin K 1.7µg 1%
Fats 0.57g 0.53g 0%
Vitamin C 0.4mg 0%
Net carbs 2.3g 14.26g N/A
Sugar 0.6g 3.3g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.065g 0.138g 0%
Monounsaturated fat 0.052g 0.044g 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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 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 WaterWater +27.9%
Contains more OtherOther +70.2%
Contains more ProteinProtein +147.8%
Contains more CarbsCarbs +307.1%
~equal in Fats ~0.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 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 -52.9%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +92.4%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.