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

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.

Infographic

Prunes 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.
Prunes
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 +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
Prunes
7
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% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 CarbsCarbs +207.7%
Contains more OtherOther +180.9%
Contains more ProteinProtein +254.6%
Contains more FatsFats +39.5%
Contains more WaterWater +126.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 -36.2%
Contains more Mono. FatMonounsaturated fat +20.5%
Contains more Poly. FatPolyunsaturated fat +262.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Cowpea (Black-eyed pea) 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
26%
Prunes
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
32%
Prunes
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 34.83g)
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)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.