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

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Important differences between pea soup and cowpea (Black-eyed pea)

  • Pea soup has less folate, iron, fiber, phosphorus, copper, vitamin B1, manganese, magnesium, and vitamin B5.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 52% more.
  • Pea soup has 84 times more sodium than cowpea (Black-eyed pea). Pea soup has 336mg of sodium, while cowpea (Black-eyed pea) has 4mg.
  • Pea soup has a higher glycemic index than cowpea (Black-eyed pea).

The food varieties used in the comparison are Soup, pea, green, canned, prepared with equal volume water and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Pea soup 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
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 SeleniumSelenium +44%
Contains more MagnesiumMagnesium +253.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +291.5%
Contains more IronIron +243.8%
Contains more CopperCopper +83.6%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +231.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +93.9%

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +211.1%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +738.8%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +750%
Contains more FolateFolate +20700%
Contains more CholineCholine +143.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 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 +105.7%
Contains more WaterWater +20.7%
Contains more OtherOther +36.2%
Contains more ProteinProtein +141.6%
Contains more CarbsCarbs +110.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 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 +745.5%
Contains less Sat. FatSaturated fat -73.7%
Contains more Poly. FatPolyunsaturated fat +58.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea soup Cowpea (Black-eyed pea) DV% diff.
Folate 1µg 208µg 52%
Iron 0.73mg 2.51mg 22%
Fiber 1.9g 6.5g 18%
Phosphorus 47mg 156mg 16%
Vitamin B1 0.04mg 0.202mg 14%
Copper 0.146mg 0.268mg 14%
Sodium 336mg 4mg 14%
Manganese 0.245mg 0.475mg 10%
Magnesium 15mg 53mg 9%
Protein 3.2g 7.73g 9%
Vitamin B5 0.049mg 0.411mg 7%
Vitamin B6 0.02mg 0.1mg 6%
Potassium 71mg 278mg 6%
Zinc 0.64mg 1.29mg 6%
Carbs 9.88g 20.76g 4%
Choline 13.2mg 32.2mg 3%
Calories 61kcal 116kcal 3%
Saturated fat 0.524g 0.138g 2%
Selenium 3.6µg 2.5µg 2%
Vitamin B2 0.025mg 0.055mg 2%
Vitamin K 0.2µg 1.7µg 1%
Polyunsaturated fat 0.142g 0.225g 1%
Monounsaturated fat 0.372g 0.044g 1%
Fats 1.09g 0.53g 1%
Vitamin E 0.09mg 0.28mg 1%
Calcium 12mg 24mg 1%
Vitamin C 0.6mg 0.4mg 0%
Net carbs 7.98g 14.26g N/A
Sugar 3.19g 3.3g N/A
Vitamin A 3µg 1µg 0%
Vitamin B3 0.462mg 0.495mg 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
Pea soup 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
3%
Pea soup
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
23%
Pea soup
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Pea soup
Pea soup is lower in Sugar (difference - 0.11g)
Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 332mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.386g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.