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

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

  • Hazelnut has more manganese, copper, vitamin E, vitamin B1, vitamin B6, iron, magnesium, and phosphorus, while cowpea (Black-eyed pea) has more folate.
  • Hazelnut covers your daily need for manganese, 248% more than cowpea (Black-eyed pea).
  • Hazelnut contains 54 times more vitamin E than cowpea (Black-eyed pea). While hazelnut contains 15.03mg of vitamin E, cowpea (Black-eyed pea) contains only 0.28mg.
  • The amount of saturated fat in cowpea (Black-eyed pea) is lower.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of cowpea (Black-eyed pea) is 52.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Hazelnut vs Cowpea (Black-eyed pea) infographic
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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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +207.5%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +144.6%
Contains more IronIron +87.3%
Contains more CopperCopper +543.7%
Contains more ZincZinc +89.9%
Contains more PhosphorusPhosphorus +85.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1200%
~equal in Selenium ~2.5µg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +1475%
Contains more Vitamin EVitamin E +5267.9%
Contains more Vitamin B1Vitamin B1 +218.3%
Contains more Vitamin B2Vitamin B2 +105.5%
Contains more Vitamin B3Vitamin B3 +263.6%
Contains more Vitamin B5Vitamin B5 +123.4%
Contains more Vitamin B6Vitamin B6 +463%
Contains more Vitamin KVitamin K +735.3%
Contains more CholineCholine +41.6%
Contains more FolateFolate +84.1%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +93.4%
Contains more FatsFats +11362.3%
Contains more OtherOther +143.6%
Contains more CarbsCarbs +24.3%
Contains more WaterWater +1219%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +103654.5%
Contains more Poly. FatPolyunsaturated fat +3420%
Contains less Sat. FatSaturated fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Cowpea (Black-eyed pea)
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Cowpea (Black-eyed pea) DV% diff.
Manganese 6.175mg 0.475mg 248%
Copper 1.725mg 0.268mg 162%
Monounsaturated fat 45.652g 0.044g 114%
Vitamin E 15.03mg 0.28mg 98%
Fats 60.75g 0.53g 93%
Polyunsaturated fat 7.92g 0.225g 51%
Vitamin B1 0.643mg 0.202mg 37%
Vitamin B6 0.563mg 0.1mg 36%
Iron 4.7mg 2.51mg 27%
Calories 628kcal 116kcal 26%
Magnesium 163mg 53mg 26%
Folate 113µg 208µg 24%
Saturated fat 4.464g 0.138g 20%
Phosphorus 290mg 156mg 19%
Protein 14.95g 7.73g 14%
Fiber 9.7g 6.5g 13%
Potassium 680mg 278mg 12%
Zinc 2.45mg 1.29mg 11%
Vitamin B5 0.918mg 0.411mg 10%
Vitamin K 14.2µg 1.7µg 10%
Calcium 114mg 24mg 9%
Vitamin B3 1.8mg 0.495mg 8%
Vitamin C 6.3mg 0.4mg 7%
Vitamin B2 0.113mg 0.055mg 4%
Choline 45.6mg 32.2mg 2%
Carbs 16.7g 20.76g 1%
Net carbs 7g 14.26g N/A
Sugar 4.34g 3.3g N/A
Starch 0.48g 0%
Sodium 0mg 4mg 0%
Vitamin A 1µg 1µg 0%
Selenium 2.4µg 2.5µg 0%
Tryptophan 0.193mg 0.095mg 0%
Threonine 0.497mg 0.294mg 0%
Isoleucine 0.545mg 0.314mg 0%
Leucine 1.063mg 0.592mg 0%
Lysine 0.42mg 0.523mg 0%
Methionine 0.221mg 0.11mg 0%
Phenylalanine 0.663mg 0.451mg 0%
Valine 0.701mg 0.368mg 0%
Histidine 0.432mg 0.24mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Hazelnut
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
197%
Hazelnut
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 1.04g)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 4.326g)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.