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

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

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

  • Cowpea (Black-eyed pea) contains less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, vitamin B3, zinc, and copper than liver.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Cowpea (Black-eyed pea) has a higher glycemic index than liver.

Food types used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Liver 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.
Liver
Liver
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 IronIron +613.9%
Contains more CopperCopper +136.6%
Contains more ZincZinc +420.9%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +2600%
Contains more MagnesiumMagnesium +278.6%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +85.3%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +58.3%

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.
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
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 +5800%
Contains more Vitamin AVitamin A +540400%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more Vitamin B2Vitamin B2 +3892.7%
Contains more Vitamin B3Vitamin B3 +1604%
Contains more Vitamin B5Vitamin B5 +1061.6%
Contains more Vitamin B6Vitamin B6 +470%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +27.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Cowpea (Black-eyed pea) DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 1µg 600%
Iron 17.92mg 2.51mg 193%
Vitamin B2 2.196mg 0.055mg 165%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 2.5µg 118%
Vitamin B5 4.774mg 0.411mg 87%
Vitamin B3 8.435mg 0.495mg 50%
Zinc 6.72mg 1.29mg 49%
Copper 0.634mg 0.268mg 41%
Protein 26.02g 7.73g 37%
Vitamin B6 0.57mg 0.1mg 36%
Fiber 0g 6.5g 26%
Vitamin C 23.6mg 0.4mg 26%
Phosphorus 241mg 156mg 12%
Folate 163µg 208µg 11%
Magnesium 14mg 53mg 9%
Manganese 0.3mg 0.475mg 8%
Saturated fat 1.41g 0.138g 6%
Polyunsaturated fat 1.05g 0.225g 6%
Choline 32.2mg 6%
Fats 4.4g 0.53g 6%
Carbs 3.76g 20.76g 6%
Vitamin B1 0.258mg 0.202mg 5%
Potassium 150mg 278mg 4%
Calories 165kcal 116kcal 2%
Vitamin E 0.28mg 2%
Sodium 49mg 4mg 2%
Vitamin K 1.7µg 1%
Calcium 10mg 24mg 1%
Monounsaturated fat 0.63g 0.044g 1%
Net carbs 3.76g 14.26g N/A
Sugar 3.3g N/A
Tryptophan 0.366mg 0.095mg 0%
Threonine 1.107mg 0.294mg 0%
Isoleucine 1.32mg 0.314mg 0%
Leucine 2.319mg 0.592mg 0%
Lysine 2.007mg 0.523mg 0%
Methionine 0.645mg 0.11mg 0%
Phenylalanine 1.274mg 0.451mg 0%
Valine 1.607mg 0.368mg 0%
Histidine 0.708mg 0.24mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 ProteinProtein +236.6%
Contains more FatsFats +730.2%
Contains more OtherOther +59.6%
Contains more CarbsCarbs +452.1%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 +1331.8%
Contains more Poly. FatPolyunsaturated fat +366.7%
Contains less Sat. FatSaturated fat -90.2%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.