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  6. Olive vs. Cowpea (Black-eyed pea)

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

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What are the main differences between olive and cowpea (Black-eyed pea)?

  • Olive is richer in iron and vitamin E, yet cowpea (Black-eyed pea) is richer in folate, phosphorus, manganese, vitamin B1, fiber, magnesium, and zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 52% higher.
  • Olive has 184 times more sodium than cowpea (Black-eyed pea). Olive has 735mg of sodium, while cowpea (Black-eyed pea) has 4mg.

We used Olives, ripe, canned (small-extra large) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Olive 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.
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +266.7%
Contains more IronIron +31.5%
Contains more MagnesiumMagnesium +1225%
Contains more PotassiumPotassium +3375%
Contains more ZincZinc +486.4%
Contains more PhosphorusPhosphorus +5100%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2275%
Contains more SeleniumSelenium +177.8%
~equal in Copper ~0.268mg

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.
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 +125%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +489.3%
Contains more Vitamin B1Vitamin B1 +6633.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1237.8%
Contains more Vitamin B5Vitamin B5 +2640%
Contains more Vitamin B6Vitamin B6 +1011.1%
Contains more Vitamin KVitamin K +21.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +212.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Cowpea (Black-eyed pea) DV% diff.
Folate 0µg 208µg 52%
Sodium 735mg 4mg 32%
Phosphorus 3mg 156mg 22%
Monounsaturated fat 7.888g 0.044g 20%
Manganese 0.02mg 0.475mg 20%
Vitamin B1 0.003mg 0.202mg 17%
Fats 10.68g 0.53g 16%
Protein 0.84g 7.73g 14%
Fiber 3.2g 6.5g 13%
Magnesium 4mg 53mg 12%
Zinc 0.22mg 1.29mg 10%
Iron 3.3mg 2.51mg 10%
Vitamin E 1.65mg 0.28mg 9%
Potassium 8mg 278mg 8%
Vitamin B5 0.015mg 0.411mg 8%
Vitamin B6 0.009mg 0.1mg 7%
Calcium 88mg 24mg 6%
Saturated fat 1.415g 0.138g 6%
Carbs 6.26g 20.76g 5%
Polyunsaturated fat 0.911g 0.225g 5%
Choline 10.3mg 32.2mg 4%
Vitamin B2 0mg 0.055mg 4%
Selenium 0.9µg 2.5µg 3%
Vitamin B3 0.037mg 0.495mg 3%
Copper 0.251mg 0.268mg 2%
Vitamin A 20µg 1µg 2%
Vitamin C 0.9mg 0.4mg 1%
Calories 115kcal 116kcal 0%
Net carbs 3.06g 14.26g N/A
Sugar 0g 3.3g N/A
Vitamin K 1.4µg 1.7µg 0%
Tryptophan 0.095mg 0%
Threonine 0.026mg 0.294mg 0%
Isoleucine 0.031mg 0.314mg 0%
Leucine 0.05mg 0.592mg 0%
Lysine 0.032mg 0.523mg 0%
Methionine 0.012mg 0.11mg 0%
Phenylalanine 0.029mg 0.451mg 0%
Valine 0.038mg 0.368mg 0%
Histidine 0.023mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 FatsFats +1915.1%
Contains more WaterWater +14.2%
Contains more OtherOther +137.2%
Contains more ProteinProtein +820.2%
Contains more CarbsCarbs +231.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 +17827.3%
Contains more Poly. FatPolyunsaturated fat +304.9%
Contains less Sat. FatSaturated fat -90.2%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.