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

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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

Okra 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.
Okra
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
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 +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%
~equal in Magnesium ~53mg
~equal in Potassium ~278mg

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.
Okra
5
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
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 +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%
~equal in Vitamin E ~0.28mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.202mg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 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 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
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 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 -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.
Okra Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Cowpea (Black-eyed pea) 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?

ok
ok
is better in case of low diet
Okra 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
29%
Okra
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
30%
Okra
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.112g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
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.

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.