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

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

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A recap on differences between Pumpkin and Cowpea (Black-eyed pea)

  • Pumpkin has more Vitamin A RAE, and Vitamin C, however, Cowpea (Black-eyed pea) is higher in Folate, Fiber, Iron, Phosphorus, Copper, Manganese, Vitamin B1, and Magnesium.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 48% more than Pumpkin.
  • Cowpea (Black-eyed pea) contains 426 times less Vitamin A RAE than Pumpkin. Pumpkin contains 426µg of Vitamin A RAE, while Cowpea (Black-eyed pea) contains 1µg.

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

Infographic

Pumpkin 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.
Pumpkin
Pumpkin
2
:
8
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Potassium +22.3%
Contains less Sodium -75%
Contains more Calcium +14.3%
Contains more Iron +213.8%
Contains more Magnesium +341.7%
Contains more Phosphorus +254.5%
Contains more Zinc +303.1%
Contains more Copper +111%
Contains more Manganese +280%
Contains more Selenium +733.3%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Potassium +22.3%
Contains less Sodium -75%
Contains more Calcium +14.3%
Contains more Iron +213.8%
Contains more Magnesium +341.7%
Contains more Phosphorus +254.5%
Contains more Zinc +303.1%
Contains more Copper +111%
Contains more Manganese +280%
Contains more Selenium +733.3%

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.
Pumpkin
Pumpkin
5
:
5
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +56653.3%
Contains more Vitamin E +278.6%
Contains more Vitamin C +2150%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B1 +304%
Contains more Vitamin B5 +37.9%
Contains more Vitamin B6 +63.9%
Contains more Folate +1200%
Contains more Vitamin K +54.5%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin A +56653.3%
Contains more Vitamin E +278.6%
Contains more Vitamin C +2150%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B1 +304%
Contains more Vitamin B5 +37.9%
Contains more Vitamin B6 +63.9%
Contains more Folate +1200%
Contains more Vitamin K +54.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Water +30.8%
Contains more Protein +673%
Contains more Fats +430%
Contains more Carbs +219.4%
Contains more Other +17.5%
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Cowpea (Black-eyed pea)
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 Water +30.8%
Contains more Protein +673%
Contains more Fats +430%
Contains more Carbs +219.4%
Contains more Other +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +4400%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +4400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Cowpea (Black-eyed pea) Opinion
Net carbs 6g 14.26g Cowpea (Black-eyed pea)
Protein 1g 7.73g Cowpea (Black-eyed pea)
Fats 0.1g 0.53g Cowpea (Black-eyed pea)
Carbs 6.5g 20.76g Cowpea (Black-eyed pea)
Calories 26kcal 116kcal Cowpea (Black-eyed pea)
Sugar 2.76g 3.3g Pumpkin
Fiber 0.5g 6.5g Cowpea (Black-eyed pea)
Calcium 21mg 24mg Cowpea (Black-eyed pea)
Iron 0.8mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 12mg 53mg Cowpea (Black-eyed pea)
Phosphorus 44mg 156mg Cowpea (Black-eyed pea)
Potassium 340mg 278mg Pumpkin
Sodium 1mg 4mg Pumpkin
Zinc 0.32mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.127mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.125mg 0.475mg Cowpea (Black-eyed pea)
Selenium 0.3µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 8513IU 15IU Pumpkin
Vitamin A RAE 426µg 1µg Pumpkin
Vitamin E 1.06mg 0.28mg Pumpkin
Vitamin C 9mg 0.4mg Pumpkin
Vitamin B1 0.05mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.11mg 0.055mg Pumpkin
Vitamin B3 0.6mg 0.495mg Pumpkin
Vitamin B5 0.298mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.061mg 0.1mg Cowpea (Black-eyed pea)
Folate 16µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.1µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.012mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.029mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.031mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.046mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.054mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.011mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.032mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.035mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.016mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.052g 0.138g Pumpkin
Monounsaturated Fat 0.013g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.005g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
55%
Pumpkin
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
16%
Pumpkin
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.086g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.8)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (52)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.