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

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

Prunes have more vitamin K, vitamin A, potassium, vitamin B2, vitamin B3, and vitamin B6; however, cowpea (Black-eyed pea) has more folate, iron, vitamin B1, and phosphorus.
Daily need coverage for folate for cowpea (Black-eyed pea) is 51% higher.
Cowpea (Black-eyed pea) has 52 times less vitamin A than prunes. Prunes have 781IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
Cowpea (Black-eyed pea) has a higher glycemic index than prunes.

Food types used in this article are Plums, dried (prunes), uncooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

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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.

Prunes

Cowpea (Black-eyed pea)

Contains more CalciumCalcium	+79.2%
Contains more PotassiumPotassium	+163.3%
Contains less SodiumSodium	-50%

Contains more MagnesiumMagnesium	+29.3%
Contains more IronIron	+169.9%
Contains more ZincZinc	+193.2%
Contains more PhosphorusPhosphorus	+126.1%
Contains more ManganeseManganese	+58.9%
Contains more SeleniumSelenium	+733.3%

~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.

Prunes

Cowpea (Black-eyed pea)

Contains more Vitamin CVitamin C	+50%
Contains more Vitamin AVitamin A	+3800%
Contains more Vitamin EVitamin E	+53.6%
Contains more Vitamin B2Vitamin B2	+238.2%
Contains more Vitamin B3Vitamin B3	+280.2%
Contains more Vitamin B6Vitamin B6	+105%
Contains more Vitamin KVitamin K	+3400%

Contains more Vitamin B1Vitamin B1	+296.1%
Contains more FolateFolate	+5100%
Contains more CholineCholine	+218.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.411mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	4µg	208µg	51%
Vitamin K	59.5µg	1.7µg	48%
Iron	0.93mg	2.51mg	20%
Fructose	12.45g		16%
Carbs	63.88g	20.76g	14%
Potassium	732mg	278mg	13%
Vitamin B1	0.051mg	0.202mg	13%
Phosphorus	69mg	156mg	12%
Protein	2.18g	7.73g	11%
Vitamin B2	0.186mg	0.055mg	10%
Vitamin B3	1.882mg	0.495mg	9%
Manganese	0.299mg	0.475mg	8%
Vitamin B6	0.205mg	0.1mg	8%
Zinc	0.44mg	1.29mg	8%
Calories	240kcal	116kcal	6%
Choline	10.1mg	32.2mg	4%
Vitamin A	39µg	1µg	4%
Selenium	0.3µg	2.5µg	4%
Magnesium	41mg	53mg	3%
Calcium	43mg	24mg	2%
Starch	5.11g		2%
Fiber	7.1g	6.5g	2%
Vitamin E	0.43mg	0.28mg	1%
Polyunsaturated fat	0.062g	0.225g	1%
Copper	0.281mg	0.268mg	1%
Fats	0.38g	0.53g	0%
Vitamin C	0.6mg	0.4mg	0%
Net carbs	56.78g	14.26g	N/A
Sugar	38.13g	3.3g	N/A
Sodium	2mg	4mg	0%
Vitamin B5	0.422mg	0.411mg	0%
Saturated fat	0.088g	0.138g	0%
Monounsaturated fat	0.053g	0.044g	0%
Tryptophan	0.025mg	0.095mg	0%
Threonine	0.049mg	0.294mg	0%
Isoleucine	0.041mg	0.314mg	0%
Leucine	0.066mg	0.592mg	0%
Lysine	0.05mg	0.523mg	0%
Methionine	0.016mg	0.11mg	0%
Phenylalanine	0.052mg	0.451mg	0%
Valine	0.056mg	0.368mg	0%
Histidine	0.027mg	0.24mg	0%