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.

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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.

Okra

Cowpea (Black-eyed pea)

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

Cowpea (Black-eyed pea)

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

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%