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

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Significant differences between smoothie and cowpea (Black-eyed pea)

  • Smoothie has more vitamin C, vitamin B12, and vitamin A; however, cowpea (Black-eyed pea) is richer in iron, fiber, and potassium.
  • Cowpea (Black-eyed pea) covers your daily iron needs 30% more than smoothie.
  • Cowpea (Black-eyed pea) contains less sugar.

Specific food types used in this comparison are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 +70.8%
Contains more PotassiumPotassium +1058.3%
Contains more IronIron +1573.3%
Contains less SodiumSodium -86.2%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
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 +6025%
Contains more Vitamin B3Vitamin B3 +64.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +22%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 +28.9%
Contains more ProteinProtein +533.6%
Contains more FatsFats +∞%
Contains more CarbsCarbs +154.4%
Contains more OtherOther +176.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Cowpea (Black-eyed pea) DV% diff.
Folate 208µg 52%
Iron 0.15mg 2.51mg 30%
Copper 0.268mg 30%
Vitamin C 24.5mg 0.4mg 27%
Fiber 0g 6.5g 26%
Phosphorus 156mg 22%
Manganese 0.475mg 21%
Vitamin B1 0.202mg 17%
Protein 1.22g 7.73g 13%
Magnesium 53mg 13%
Zinc 1.29mg 12%
Vitamin B12 0.24µg 0µg 10%
Vitamin B5 0.411mg 8%
Potassium 24mg 278mg 7%
Choline 32.2mg 6%
Selenium 2.5µg 5%
Vitamin B2 0.055mg 4%
Calories 37kcal 116kcal 4%
Carbs 8.16g 20.76g 4%
Vitamin E 0.28mg 2%
Polyunsaturated fat 0.225g 2%
Vitamin B3 0.816mg 0.495mg 2%
Calcium 41mg 24mg 2%
Fats 0g 0.53g 1%
Vitamin K 1.7µg 1%
Saturated fat 0g 0.138g 1%
Vitamin B6 0.082mg 0.1mg 1%
Sodium 29mg 4mg 1%
Net carbs 8.16g 14.26g N/A
Sugar 7.35g 3.3g N/A
Vitamin A 1µg 0%
Monounsaturated fat 0.044g 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
Smoothie 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%
Smoothie
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
2%
Smoothie
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 8)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 4.05g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 25mg)
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?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.