Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Cowpea (Black-eyed pea)

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

Compare

How are pomegranate and cowpea (Black-eyed pea) different?

  • Pomegranate is higher in vitamin K and vitamin C; however, cowpea (Black-eyed pea) is richer in folate, iron, phosphorus, manganese, copper, vitamin B1, fiber, and magnesium.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 43% higher.
  • Pomegranate contains 26 times more vitamin C than cowpea (Black-eyed pea). While pomegranate contains 10.2mg of vitamin C, cowpea (Black-eyed pea) contains only 0.4mg.

Pomegranates, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 less SodiumSodium -25%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +736.7%
Contains more CopperCopper +69.6%
Contains more ZincZinc +268.6%
Contains more PhosphorusPhosphorus +333.3%
Contains more ManganeseManganese +299.2%
Contains more SeleniumSelenium +400%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 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 +2450%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin KVitamin K +864.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +201.5%
Contains more Vitamin B3Vitamin B3 +68.9%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more FolateFolate +447.4%
Contains more CholineCholine +323.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Cowpea (Black-eyed pea) DV% diff.
Folate 38µg 208µg 43%
Iron 0.3mg 2.51mg 28%
Phosphorus 36mg 156mg 17%
Manganese 0.119mg 0.475mg 15%
Vitamin K 16.4µg 1.7µg 12%
Protein 1.67g 7.73g 12%
Copper 0.158mg 0.268mg 12%
Vitamin B1 0.067mg 0.202mg 11%
Vitamin C 10.2mg 0.4mg 11%
Magnesium 12mg 53mg 10%
Fiber 4g 6.5g 10%
Zinc 0.35mg 1.29mg 9%
Choline 7.6mg 32.2mg 4%
Selenium 0.5µg 2.5µg 4%
Vitamin E 0.6mg 0.28mg 2%
Vitamin B6 0.075mg 0.1mg 2%
Calories 83kcal 116kcal 2%
Polyunsaturated fat 0.079g 0.225g 1%
Potassium 236mg 278mg 1%
Vitamin B3 0.293mg 0.495mg 1%
Vitamin B5 0.377mg 0.411mg 1%
Calcium 10mg 24mg 1%
Carbs 18.7g 20.76g 1%
Fats 1.17g 0.53g 1%
Net carbs 14.7g 14.26g N/A
Sugar 13.67g 3.3g N/A
Sodium 3mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.053mg 0.055mg 0%
Saturated fat 0.12g 0.138g 0%
Monounsaturated fat 0.093g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +120.8%
Contains more WaterWater +11.3%
Contains more ProteinProtein +362.9%
Contains more CarbsCarbs +11%
Contains more OtherOther +77.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 -13%
Contains more Mono. FatMonounsaturated fat +111.4%
Contains more Poly. FatPolyunsaturated fat +184.8%

People also compare

Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Bean raw
Bean raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Chickpea raw
Chickpea raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Pea raw
Pea raw

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.