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

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

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

  • Oranges have more vitamin C, while cowpea (Black-eyed pea) has more folate, iron, copper, phosphorus, manganese, fiber, zinc, magnesium, and vitamin B1.
  • Oranges cover your daily need for vitamin C, 59% more than cowpea (Black-eyed pea).

These are the specific foods used in this comparison Oranges, raw, all commercial varieties and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Orange 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.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 +66.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +430%
Contains more PotassiumPotassium +53.6%
Contains more IronIron +2410%
Contains more CopperCopper +495.6%
Contains more ZincZinc +1742.9%
Contains more PhosphorusPhosphorus +1014.3%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +400%

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.
Orange
Orange
2
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +13200%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +55.6%
Contains more Vitamin B1Vitamin B1 +132.2%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +75.5%
Contains more Vitamin B5Vitamin B5 +64.4%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +593.3%
Contains more CholineCholine +283.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Cowpea (Black-eyed pea) DV% diff.
Vitamin C 53.2mg 0.4mg 59%
Folate 30µg 208µg 45%
Iron 0.1mg 2.51mg 30%
Copper 0.045mg 0.268mg 25%
Manganese 0.025mg 0.475mg 20%
Phosphorus 14mg 156mg 20%
Fiber 2.4g 6.5g 16%
Protein 0.94g 7.73g 14%
Zinc 0.07mg 1.29mg 11%
Vitamin B1 0.087mg 0.202mg 10%
Magnesium 10mg 53mg 10%
Choline 8.4mg 32.2mg 4%
Selenium 0.5µg 2.5µg 4%
Vitamin B6 0.06mg 0.1mg 3%
Vitamin B5 0.25mg 0.411mg 3%
Calories 47kcal 116kcal 3%
Carbs 11.75g 20.76g 3%
Potassium 181mg 278mg 3%
Calcium 40mg 24mg 2%
Vitamin A 11µg 1µg 1%
Polyunsaturated fat 0.025g 0.225g 1%
Vitamin E 0.18mg 0.28mg 1%
Fats 0.12g 0.53g 1%
Vitamin K 0µg 1.7µg 1%
Saturated fat 0.015g 0.138g 1%
Vitamin B3 0.282mg 0.495mg 1%
Vitamin B2 0.04mg 0.055mg 1%
Net carbs 9.35g 14.26g N/A
Sugar 9.35g 3.3g N/A
Sodium 0mg 4mg 0%
Monounsaturated fat 0.023g 0.044g 0%
Tryptophan 0.009mg 0.095mg 0%
Threonine 0.015mg 0.294mg 0%
Isoleucine 0.025mg 0.314mg 0%
Leucine 0.023mg 0.592mg 0%
Lysine 0.047mg 0.523mg 0%
Methionine 0.02mg 0.11mg 0%
Phenylalanine 0.031mg 0.451mg 0%
Valine 0.04mg 0.368mg 0%
Histidine 0.018mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +23.9%
Contains more ProteinProtein +722.3%
Contains more FatsFats +341.7%
Contains more CarbsCarbs +76.7%
Contains more OtherOther +113.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -89.1%
Contains more Mono. FatMonounsaturated fat +91.3%
Contains more Poly. FatPolyunsaturated fat +800%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.