Okra vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison
Compare
Differences between okra and cowpea (Black-eyed pea)
- Okra has more vitamin C, vitamin K, vitamin A, manganese, and vitamin B6, while cowpea (Black-eyed pea) has more folate, iron, copper, phosphorus, and fiber.
- Cowpea (Black-eyed pea)'s daily need coverage for folate is 37% higher.
- Cowpea (Black-eyed pea) contains 58 times less vitamin C than okra. Okra contains 23mg of vitamin C, while cowpea (Black-eyed pea) contains 0.4mg.
The food types used in this comparison are Okra, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.
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.
| Contains more CalciumCalcium | +241.7% |
| Contains more ManganeseManganese | +65.9% |
| Contains more IronIron | +304.8% |
| Contains more CopperCopper | +145.9% |
| Contains more ZincZinc | +122.4% |
| Contains more PhosphorusPhosphorus | +155.7% |
| Contains less SodiumSodium | -42.9% |
| Contains more SeleniumSelenium | +257.1% |
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.
| Contains more Vitamin CVitamin C | +5650% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin B3Vitamin B3 | +102% |
| Contains more Vitamin B6Vitamin B6 | +115% |
| Contains more Vitamin KVitamin K | +1741.2% |
| Contains more Vitamin B5Vitamin B5 | +67.8% |
| Contains more FolateFolate | +246.7% |
| Contains more CholineCholine | +161.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
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 ProteinProtein | +300.5% |
| Contains more FatsFats | +178.9% |
| Contains more CarbsCarbs | +178.7% |
| Contains more OtherOther | +10.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
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 | -81.2% |
| Contains more Mono. FatMonounsaturated fat | +158.8% |
| Contains more Poly. FatPolyunsaturated fat | +733.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 60µg | 208µg | 37% |
| Vitamin K | 31.3µg | 1.7µg | 25% |
| Vitamin C | 23mg | 0.4mg | 25% |
| Iron | 0.62mg | 2.51mg | 24% |
| Copper | 0.109mg | 0.268mg | 18% |
| Manganese | 0.788mg | 0.475mg | 14% |
| Phosphorus | 61mg | 156mg | 14% |
| Fiber | 3.2g | 6.5g | 13% |
| Protein | 1.93g | 7.73g | 12% |
| Vitamin B6 | 0.215mg | 0.1mg | 9% |
| Zinc | 0.58mg | 1.29mg | 6% |
| Calcium | 82mg | 24mg | 6% |
| Vitamin A | 36µg | 1µg | 4% |
| Calories | 33kcal | 116kcal | 4% |
| Choline | 12.3mg | 32.2mg | 4% |
| Carbs | 7.45g | 20.76g | 4% |
| Vitamin B5 | 0.245mg | 0.411mg | 3% |
| Vitamin B3 | 1mg | 0.495mg | 3% |
| Selenium | 0.7µg | 2.5µg | 3% |
| Saturated fat | 0.026g | 0.138g | 1% |
| Polyunsaturated fat | 0.027g | 0.225g | 1% |
| Fructose | 0.57g | 1% | |
| Fats | 0.19g | 0.53g | 1% |
| Potassium | 299mg | 278mg | 1% |
| Magnesium | 57mg | 53mg | 1% |
| Net carbs | 4.25g | 14.26g | N/A |
| Sugar | 1.48g | 3.3g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 4mg | 0% |
| Vitamin E | 0.27mg | 0.28mg | 0% |
| Vitamin B1 | 0.2mg | 0.202mg | 0% |
| Vitamin B2 | 0.06mg | 0.055mg | 0% |
| Monounsaturated fat | 0.017g | 0.044g | 0% |
| Tryptophan | 0.017mg | 0.095mg | 0% |
| Threonine | 0.065mg | 0.294mg | 0% |
| Isoleucine | 0.069mg | 0.314mg | 0% |
| Leucine | 0.105mg | 0.592mg | 0% |
| Lysine | 0.081mg | 0.523mg | 0% |
| Methionine | 0.021mg | 0.11mg | 0% |
| Phenylalanine | 0.065mg | 0.451mg | 0% |
| Valine | 0.091mg | 0.368mg | 0% |
| Histidine | 0.031mg | 0.24mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
29%
23%
Minerals Daily Need Coverage Score
30%
43%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.112g)
Which food is cheaper?
Okra is cheaper (difference - $1)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 52)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.