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

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

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A recap on differences between potatoes and cowpea (Black-eyed pea)

  • Potatoes have more vitamin C and vitamin B6; however, cowpea (Black-eyed pea) is higher in folate, iron, fiber, copper, phosphorus, manganese, vitamin B1, and zinc.
  • Cowpea (Black-eyed pea) covers your daily folate needs 48% more than potatoes.
  • Cowpea (Black-eyed pea) contains 49 times less vitamin C than potatoes. Potatoes contain 19.7mg of vitamin C, while cowpea (Black-eyed pea) contains 0.4mg.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Potatoes, flesh, and skin, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Potato 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.
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 PotassiumPotassium +52.9%
Contains more MagnesiumMagnesium +130.4%
Contains more CalciumCalcium +100%
Contains more IronIron +209.9%
Contains more CopperCopper +143.6%
Contains more ZincZinc +330%
Contains more PhosphorusPhosphorus +173.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +137.5%
Contains more SeleniumSelenium +525%

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.
Potato
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 +4825%
Contains more Vitamin B3Vitamin B3 +114.3%
Contains more Vitamin B6Vitamin B6 +198%
Contains more Vitamin KVitamin K +17.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin B1Vitamin B1 +149.4%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B5Vitamin B5 +39.3%
Contains more FolateFolate +1286.7%
Contains more CholineCholine +166.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Cowpea (Black-eyed pea) DV% diff.
Folate 15µg 208µg 48%
Iron 0.81mg 2.51mg 21%
Vitamin C 19.7mg 0.4mg 21%
Copper 0.11mg 0.268mg 18%
Fiber 2.1g 6.5g 18%
Vitamin B6 0.298mg 0.1mg 15%
Phosphorus 57mg 156mg 14%
Manganese 0.2mg 0.475mg 12%
Protein 2.05g 7.73g 11%
Vitamin B1 0.081mg 0.202mg 10%
Zinc 0.3mg 1.29mg 9%
Magnesium 23mg 53mg 7%
Starch 15.29g 6%
Vitamin B3 1.061mg 0.495mg 4%
Potassium 425mg 278mg 4%
Choline 12.1mg 32.2mg 4%
Selenium 0.4µg 2.5µg 4%
Vitamin B5 0.295mg 0.411mg 2%
Vitamin B2 0.032mg 0.055mg 2%
Calories 77kcal 116kcal 2%
Vitamin E 0.01mg 0.28mg 2%
Carbs 17.49g 20.76g 1%
Saturated fat 0.025g 0.138g 1%
Fats 0.09g 0.53g 1%
Polyunsaturated fat 0.042g 0.225g 1%
Calcium 12mg 24mg 1%
Net carbs 15.39g 14.26g N/A
Sugar 0.82g 3.3g N/A
Sodium 6mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 2µg 1.7µg 0%
Monounsaturated fat 0.002g 0.044g 0%
Tryptophan 0.021mg 0.095mg 0%
Threonine 0.067mg 0.294mg 0%
Isoleucine 0.066mg 0.314mg 0%
Leucine 0.098mg 0.592mg 0%
Lysine 0.107mg 0.523mg 0%
Methionine 0.032mg 0.11mg 0%
Phenylalanine 0.081mg 0.451mg 0%
Valine 0.103mg 0.368mg 0%
Histidine 0.035mg 0.24mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 WaterWater +13.1%
Contains more OtherOther +19.1%
Contains more ProteinProtein +277.1%
Contains more FatsFats +488.9%
Contains more CarbsCarbs +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -81.9%
Contains more Mono. FatMonounsaturated fat +2100%
Contains more Poly. FatPolyunsaturated fat +435.7%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.