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

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The main differences between passion fruit and cowpea (Black-eyed pea)

  • Passion fruit has more vitamin C, vitamin A, fiber, and vitamin B3; however, cowpea (Black-eyed pea) has more folate, copper, vitamin B1, phosphorus, iron, and zinc.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 49% higher.
  • Cowpea (Black-eyed pea) has 85 times less vitamin A than passion fruit. Passion fruit has 1272IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Cowpea (Black-eyed pea) has a higher glycemic index than passion fruit.

Food types used in this article are Passion-fruit, (granadilla), purple, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Passion fruit vs Cowpea (Black-eyed pea) infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
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 PotassiumPotassium +25.2%
Contains more MagnesiumMagnesium +82.8%
Contains more CalciumCalcium +100%
Contains more IronIron +56.9%
Contains more CopperCopper +211.6%
Contains more ZincZinc +1190%
Contains more PhosphorusPhosphorus +129.4%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +316.7%

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
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 +7400%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +142.9%
Contains more FolateFolate +1385.7%
Contains more CholineCholine +323.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 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 +32.1%
Contains more CarbsCarbs +12.6%
Contains more ProteinProtein +251.4%
Contains more OtherOther +19%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 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 -57.2%
Contains more Mono. FatMonounsaturated fat +95.5%
Contains more Poly. FatPolyunsaturated fat +82.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Passion fruit Cowpea (Black-eyed pea) DV% diff.
Folate 14µg 208µg 49%
Vitamin C 30mg 0.4mg 33%
Manganese 0.475mg 21%
Copper 0.086mg 0.268mg 20%
Vitamin B1 0mg 0.202mg 17%
Fiber 10.4g 6.5g 16%
Phosphorus 68mg 156mg 13%
Zinc 0.1mg 1.29mg 11%
Protein 2.2g 7.73g 11%
Iron 1.6mg 2.51mg 11%
Vitamin B5 0.411mg 8%
Vitamin A 64µg 1µg 7%
Vitamin B2 0.13mg 0.055mg 6%
Magnesium 29mg 53mg 6%
Vitamin B3 1.5mg 0.495mg 6%
Choline 7.6mg 32.2mg 4%
Selenium 0.6µg 2.5µg 3%
Potassium 348mg 278mg 2%
Vitamin E 0.02mg 0.28mg 2%
Vitamin K 0.7µg 1.7µg 1%
Polyunsaturated fat 0.411g 0.225g 1%
Calories 97kcal 116kcal 1%
Sodium 28mg 4mg 1%
Calcium 12mg 24mg 1%
Carbs 23.38g 20.76g 1%
Fats 0.7g 0.53g 0%
Net carbs 12.98g 14.26g N/A
Sugar 11.2g 3.3g N/A
Vitamin B6 0.1mg 0.1mg 0%
Saturated fat 0.059g 0.138g 0%
Monounsaturated fat 0.086g 0.044g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit 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
17%
Passion fruit
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
18%
Passion fruit
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.079g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 7.9g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 24mg)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.