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

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

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

  • Sauerkraut has more vitamin C; however, cowpea (Black-eyed pea) has more folate, phosphorus, copper, vitamin B1, fiber, manganese, iron, and zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 46% more.
  • Sauerkraut has 165 times more sodium than cowpea (Black-eyed pea). Sauerkraut has 661mg of sodium, while cowpea (Black-eyed pea) has 4mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
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 +25%
Contains more MagnesiumMagnesium +307.7%
Contains more PotassiumPotassium +63.5%
Contains more IronIron +70.7%
Contains more CopperCopper +179.2%
Contains more ZincZinc +578.9%
Contains more PhosphorusPhosphorus +680%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +214.6%
Contains more SeleniumSelenium +316.7%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
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 +3575%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +664.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +861.9%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +246.2%
Contains more Vitamin B5Vitamin B5 +341.9%
Contains more FolateFolate +766.7%
Contains more CholineCholine +209.6%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Cowpea (Black-eyed pea) DV% diff.
Folate 24µg 208µg 46%
Sodium 661mg 4mg 29%
Phosphorus 20mg 156mg 19%
Copper 0.096mg 0.268mg 19%
Vitamin C 14.7mg 0.4mg 16%
Vitamin B1 0.021mg 0.202mg 15%
Protein 0.91g 7.73g 14%
Manganese 0.151mg 0.475mg 14%
Fiber 2.9g 6.5g 14%
Iron 1.47mg 2.51mg 13%
Magnesium 13mg 53mg 10%
Zinc 0.19mg 1.29mg 10%
Vitamin K 13µg 1.7µg 9%
Vitamin B5 0.093mg 0.411mg 6%
Calories 19kcal 116kcal 5%
Carbs 4.28g 20.76g 5%
Choline 10.4mg 32.2mg 4%
Potassium 170mg 278mg 3%
Selenium 0.6µg 2.5µg 3%
Vitamin B2 0.022mg 0.055mg 3%
Vitamin B3 0.143mg 0.495mg 2%
Vitamin B6 0.13mg 0.1mg 2%
Polyunsaturated fat 0.067g 0.225g 1%
Vitamin E 0.14mg 0.28mg 1%
Calcium 30mg 24mg 1%
Fats 0.14g 0.53g 1%
Net carbs 1.38g 14.26g N/A
Sugar 1.78g 3.3g N/A
Vitamin A 1µg 1µg 0%
Saturated fat 0.034g 0.138g 0%
Monounsaturated fat 0.013g 0.044g 0%
Tryptophan 0.008mg 0.095mg 0%
Threonine 0.025mg 0.294mg 0%
Isoleucine 0.021mg 0.314mg 0%
Leucine 0.029mg 0.592mg 0%
Lysine 0.031mg 0.523mg 0%
Methionine 0.009mg 0.11mg 0%
Phenylalanine 0.023mg 0.451mg 0%
Valine 0.03mg 0.368mg 0%
Histidine 0.016mg 0.24mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 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 +32.1%
Contains more OtherOther +128.7%
Contains more ProteinProtein +749.5%
Contains more FatsFats +278.6%
Contains more CarbsCarbs +385%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 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 -75.4%
Contains more Mono. FatMonounsaturated fat +238.5%
Contains more Poly. FatPolyunsaturated fat +235.8%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.