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  6. Pacific saury raw vs. Cowpea (Black-eyed pea)

Pacific saury raw vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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A recap on differences between pacific saury raw and cowpea (Black-eyed pea)

  • Pacific saury raw has more vitamin B12, selenium, vitamin D, and vitamin B3; however, cowpea (Black-eyed pea) is higher in folate, fiber, iron, copper, and vitamin B1.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) has less cholesterol.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Fish, pike, northern, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Pacific saury raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +137.5%
Contains more PhosphorusPhosphorus +41%
Contains more SeleniumSelenium +404%
Contains more MagnesiumMagnesium +71%
Contains more IronIron +356.4%
Contains more CopperCopper +425.5%
Contains more ZincZinc +92.5%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +97.9%
~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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 +850%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +364.6%
Contains more Vitamin B5Vitamin B5 +82.5%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +101.9%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +248.3%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1286.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 ProteinProtein +149.2%
Contains more FatsFats +30.2%
Contains more WaterWater +12.7%
Contains more OtherOther +20.2%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -14.5%
Contains more Mono. FatMonounsaturated fat +256.8%
Contains more Poly. FatPolyunsaturated fat +11.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Cowpea (Black-eyed pea) DV% diff.
Vitamin B12 2µg 0µg 83%
Folate 15µg 208µg 48%
Fiber 0g 6.5g 26%
Iron 0.55mg 2.51mg 25%
Copper 0.051mg 0.268mg 24%
Protein 19.26g 7.73g 23%
Selenium 12.6µg 2.5µg 18%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin B1 0.058mg 0.202mg 12%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.495mg 11%
Manganese 0.24mg 0.475mg 10%
Phosphorus 220mg 156mg 9%
Carbs 0g 20.76g 7%
Vitamin B5 0.75mg 0.411mg 7%
Zinc 0.67mg 1.29mg 6%
Choline 65mg 32.2mg 6%
Magnesium 31mg 53mg 5%
Vitamin C 3.8mg 0.4mg 4%
Calcium 57mg 24mg 3%
Sodium 39mg 4mg 2%
Vitamin A 21µg 1µg 2%
Vitamin K 0.1µg 1.7µg 1%
Vitamin B6 0.117mg 0.1mg 1%
Calories 88kcal 116kcal 1%
Vitamin B2 0.063mg 0.055mg 1%
Vitamin E 0.2mg 0.28mg 1%
Potassium 259mg 278mg 1%
Fats 0.69g 0.53g 0%
Net carbs 0g 14.26g N/A
Sugar 0g 3.3g N/A
Saturated fat 0.118g 0.138g 0%
Monounsaturated fat 0.157g 0.044g 0%
Polyunsaturated fat 0.202g 0.225g 0%
Tryptophan 0.216mg 0.095mg 0%
Threonine 0.844mg 0.294mg 0%
Isoleucine 0.887mg 0.314mg 0%
Leucine 1.565mg 0.592mg 0%
Lysine 1.768mg 0.523mg 0%
Methionine 0.57mg 0.11mg 0%
Phenylalanine 0.752mg 0.451mg 0%
Valine 0.992mg 0.368mg 0%
Histidine 0.567mg 0.24mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
39%
Pacific saury raw
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
32%
Pacific saury raw
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 52)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 35mg)
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.

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.