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

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Important differences between ravioli and cowpea (Black-eyed pea)

  • Ravioli has less folate, iron, fiber, phosphorus, copper, manganese, vitamin B1, magnesium, and zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 47% more.
  • Ravioli has 77 times more sodium than cowpea (Black-eyed pea). Ravioli has 306mg of sodium, while cowpea (Black-eyed pea) has 4mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index than ravioli.

The food varieties used in the comparison are Ravioli, cheese-filled, canned and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Ravioli 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 11% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
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 CalciumCalcium +37.5%
Contains more SeleniumSelenium +40%
Contains more MagnesiumMagnesium +253.3%
Contains more PotassiumPotassium +19.8%
Contains more IronIron +239.2%
Contains more CopperCopper +88.7%
Contains more ZincZinc +258.3%
Contains more PhosphorusPhosphorus +212%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +169.9%

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% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
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 AVitamin A +900%
Contains more Vitamin EVitamin E +203.6%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +114.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +35.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +173%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more FolateFolate +940%
Contains more CholineCholine +238.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 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 +173.6%
Contains more WaterWater +15.5%
Contains more OtherOther +61.7%
Contains more ProteinProtein +211.7%
Contains more CarbsCarbs +52.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 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 +850%
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +23.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ravioli Cowpea (Black-eyed pea) DV% diff.
Folate 20µg 208µg 47%
Iron 0.74mg 2.51mg 22%
Fiber 1.3g 6.5g 21%
Phosphorus 50mg 156mg 15%
Copper 0.142mg 0.268mg 14%
Manganese 0.176mg 0.475mg 13%
Sodium 306mg 4mg 13%
Vitamin B1 0.074mg 0.202mg 11%
Protein 2.48g 7.73g 11%
Magnesium 15mg 53mg 9%
Zinc 0.36mg 1.29mg 8%
Vitamin E 0.85mg 0.28mg 4%
Vitamin B3 1.06mg 0.495mg 4%
Choline 9.5mg 32.2mg 4%
Vitamin B5 0.272mg 0.411mg 3%
Saturated fat 0.723g 0.138g 3%
Vitamin B2 0.08mg 0.055mg 2%
Selenium 3.5µg 2.5µg 2%
Calories 77kcal 116kcal 2%
Carbs 13.64g 20.76g 2%
Vitamin A 10µg 1µg 1%
Monounsaturated fat 0.418g 0.044g 1%
Vitamin K 2.3µg 1.7µg 1%
Vitamin B12 0.03µg 0µg 1%
Fats 1.45g 0.53g 1%
Cholesterol 3mg 0mg 1%
Calcium 33mg 24mg 1%
Potassium 232mg 278mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 12.34g 14.26g N/A
Sugar 3.72g 3.3g N/A
Vitamin B6 0.102mg 0.1mg 0%
Polyunsaturated fat 0.182g 0.225g 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%

Which food is preferable for your diet?

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

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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
11%
Ravioli
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
23%
Ravioli
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in glycemic index?
Ravioli
Ravioli is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 302mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.585g)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $1)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
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. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.