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  6. Brazil nut vs. Cowpea (Black-eyed pea)

Brazil nut vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Differences between brazil nut and cowpea (Black-eyed pea)

  • Brazil nut has more selenium, copper, phosphorus, magnesium, vitamin E, vitamin B1, manganese, and zinc, while cowpea (Black-eyed pea) has more folate.
  • Brazil nut's daily need coverage for selenium is 3481% higher.
  • Cowpea (Black-eyed pea) contains 117 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while cowpea (Black-eyed pea) contains 0.138g.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of cowpea (Black-eyed pea) is 52.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +609.4%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +137.1%
Contains more CopperCopper +550.4%
Contains more ZincZinc +214.7%
Contains more PhosphorusPhosphorus +364.7%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +157.5%
Contains more SeleniumSelenium +76580%
~equal in Iron ~2.51mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 +75%
Contains more Vitamin EVitamin E +1917.9%
Contains more Vitamin B1Vitamin B1 +205.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +67.8%
Contains more Vitamin B5Vitamin B5 +123.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +845.5%
Contains more CholineCholine +11.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Cowpea (Black-eyed pea) DV% diff.
Selenium 1917µg 2.5µg 3481%
Copper 1.743mg 0.268mg 164%
Polyunsaturated fat 24.399g 0.225g 161%
Fats 67.1g 0.53g 102%
Phosphorus 725mg 156mg 81%
Magnesium 376mg 53mg 77%
Saturated fat 16.134g 0.138g 73%
Monounsaturated fat 23.879g 0.044g 60%
Folate 22µg 208µg 47%
Vitamin E 5.65mg 0.28mg 36%
Vitamin B1 0.617mg 0.202mg 35%
Manganese 1.223mg 0.475mg 33%
Calories 659kcal 116kcal 27%
Zinc 4.06mg 1.29mg 25%
Calcium 160mg 24mg 14%
Protein 14.32g 7.73g 13%
Potassium 659mg 278mg 11%
Vitamin B5 0.184mg 0.411mg 5%
Fiber 7.5g 6.5g 4%
Carbs 11.74g 20.76g 3%
Vitamin B2 0.035mg 0.055mg 2%
Vitamin B3 0.295mg 0.495mg 1%
Vitamin K 0µg 1.7µg 1%
Choline 28.8mg 32.2mg 1%
Iron 2.43mg 2.51mg 1%
Vitamin C 0.7mg 0.4mg 0%
Net carbs 4.24g 14.26g N/A
Sugar 2.33g 3.3g N/A
Starch 0.25g 0%
Sodium 3mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B6 0.101mg 0.1mg 0%
Tryptophan 0.135mg 0.095mg 0%
Threonine 0.365mg 0.294mg 0%
Isoleucine 0.518mg 0.314mg 0%
Leucine 1.19mg 0.592mg 0%
Lysine 0.49mg 0.523mg 0%
Methionine 1.124mg 0.11mg 0%
Phenylalanine 0.639mg 0.451mg 0%
Valine 0.76mg 0.368mg 0%
Histidine 0.409mg 0.24mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 +85.3%
Contains more FatsFats +12560.4%
Contains more OtherOther +263.8%
Contains more CarbsCarbs +76.8%
Contains more WaterWater +1948%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +54170.5%
Contains more Poly. FatPolyunsaturated fat +10744%
Contains less Sat. FatSaturated fat -99.1%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.