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

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How are soursop and cowpea (Black-eyed pea) different?

  • Soursop is richer in vitamin C, while cowpea (Black-eyed pea) is higher in folate, iron, copper, phosphorus, fiber, vitamin B1, zinc, and magnesium.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 49% more than soursop.
  • Soursop contains 52 times more vitamin C than cowpea (Black-eyed pea). Soursop contains 20.6mg of vitamin C, while cowpea (Black-eyed pea) contains 0.4mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index (52) than soursop (32).

Soursop, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Soursop vs Cowpea (Black-eyed pea) infographic
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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 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 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 MagnesiumMagnesium +152.4%
Contains more CalciumCalcium +71.4%
Contains more IronIron +318.3%
Contains more CopperCopper +211.6%
Contains more ZincZinc +1190%
Contains more PhosphorusPhosphorus +477.8%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +316.7%
~equal in Potassium ~278mg

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 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
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 +5050%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +188.6%
Contains more Vitamin B5Vitamin B5 +62.5%
Contains more Vitamin B6Vitamin B6 +69.5%
Contains more Vitamin KVitamin K +325%
Contains more FolateFolate +1385.7%
Contains more CholineCholine +323.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 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 +15.9%
Contains more ProteinProtein +673%
Contains more FatsFats +76.7%
Contains more CarbsCarbs +23.3%
Contains more OtherOther +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 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 -63%
Contains more Mono. FatMonounsaturated fat +104.5%
Contains more Poly. FatPolyunsaturated fat +226.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soursop 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 Soursop Cowpea (Black-eyed pea) DV% diff.
Folate 14µg 208µg 49%
Iron 0.6mg 2.51mg 24%
Vitamin C 20.6mg 0.4mg 22%
Manganese 0.475mg 21%
Copper 0.086mg 0.268mg 20%
Phosphorus 27mg 156mg 18%
Protein 1g 7.73g 13%
Fiber 3.3g 6.5g 13%
Vitamin B1 0.07mg 0.202mg 11%
Zinc 0.1mg 1.29mg 11%
Magnesium 21mg 53mg 8%
Choline 7.6mg 32.2mg 4%
Vitamin B6 0.059mg 0.1mg 3%
Vitamin B5 0.253mg 0.411mg 3%
Vitamin B3 0.9mg 0.495mg 3%
Selenium 0.6µg 2.5µg 3%
Calories 66kcal 116kcal 3%
Vitamin E 0.08mg 0.28mg 1%
Polyunsaturated fat 0.069g 0.225g 1%
Calcium 14mg 24mg 1%
Carbs 16.84g 20.76g 1%
Vitamin K 0.4µg 1.7µg 1%
Fats 0.3g 0.53g 0%
Net carbs 13.54g 14.26g N/A
Potassium 278mg 278mg 0%
Sugar 13.54g 3.3g N/A
Sodium 14mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.05mg 0.055mg 0%
Saturated fat 0.051g 0.138g 0%
Monounsaturated fat 0.09g 0.044g 0%
Tryptophan 0.011mg 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.06mg 0.523mg 0%
Methionine 0.007mg 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
Soursop 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
12%
Soursop
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
11%
Soursop
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Saturated fat?
Soursop
Soursop is lower in Saturated fat (difference - 0.087g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 20)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $2)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 10.24g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 10mg)
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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.