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  6. Pot roast vs. Cowpea (Black-eyed pea)

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

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What are the main differences between pot roast and cowpea (Black-eyed pea)?

  • Pot roast is richer in vitamin B12, zinc, selenium, and vitamin B3, yet cowpea (Black-eyed pea) is richer in folate, fiber, manganese, and copper.
  • Pot roast's daily need coverage for vitamin B12 is 89% higher.
  • Pot roast has a lower glycemic index than cowpea (Black-eyed pea).

We used Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
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 ZincZinc +416.3%
Contains more PhosphorusPhosphorus +11.5%
Contains more SeleniumSelenium +980%
Contains more MagnesiumMagnesium +178.9%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +20.3%
Contains more CopperCopper +170.7%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +4650%
~equal in Iron ~2.51mg

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 0% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
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 EVitamin E +82.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +210.9%
Contains more Vitamin B3Vitamin B3 +729.3%
Contains more Vitamin B5Vitamin B5 +38.9%
Contains more Vitamin B6Vitamin B6 +183%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +242.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +242.4%
Contains more FolateFolate +2211.1%
~equal in Vitamin K ~1.7µg

All nutrients comparison - raw data values

Nutrient Pot roast Cowpea (Black-eyed pea) DV% diff.
Vitamin B12 2.13µg 0µg 89%
Folate 9µg 208µg 50%
Zinc 6.66mg 1.29mg 49%
Selenium 27µg 2.5µg 45%
Protein 28.94g 7.73g 42%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.138g 34%
Fats 19.17g 0.53g 29%
Fiber 0g 6.5g 26%
Vitamin B3 4.105mg 0.495mg 23%
Monounsaturated fat 8.175g 0.044g 20%
Manganese 0.01mg 0.475mg 20%
Copper 0.099mg 0.268mg 19%
Choline 110.2mg 32.2mg 14%
Vitamin B6 0.283mg 0.1mg 14%
Vitamin B1 0.059mg 0.202mg 12%
Vitamin B2 0.171mg 0.055mg 9%
Calories 297kcal 116kcal 9%
Magnesium 19mg 53mg 8%
Carbs 0g 20.76g 7%
Phosphorus 174mg 156mg 3%
Vitamin B5 0.571mg 0.411mg 3%
Polyunsaturated fat 0.708g 0.225g 3%
Sodium 47mg 4mg 2%
Vitamin E 0.51mg 0.28mg 2%
Vitamin D 0.2µg 0µg 1%
Iron 2.42mg 2.51mg 1%
Potassium 231mg 278mg 1%
Calcium 16mg 24mg 1%
Vitamin D 8IU 0IU 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 14.26g N/A
Sugar 0g 3.3g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 1.8µg 1.7µg 0%
Tryptophan 0.19mg 0.095mg 0%
Threonine 1.156mg 0.294mg 0%
Isoleucine 1.317mg 0.314mg 0%
Leucine 2.302mg 0.592mg 0%
Lysine 2.446mg 0.523mg 0%
Methionine 0.754mg 0.11mg 0%
Phenylalanine 1.143mg 0.451mg 0%
Valine 1.436mg 0.368mg 0%
Histidine 0.924mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 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 +274.4%
Contains more FatsFats +3517%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35%
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 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 +18479.5%
Contains more Poly. FatPolyunsaturated fat +214.7%
Contains less Sat. FatSaturated fat -98.2%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.