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  6. Soy yogurt vs. Cowpea (Black-eyed pea)

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

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

  • Soy yogurt has more Vitamin C, Calcium, and Vitamin D, however, Cowpea (Black-eyed pea) is higher in Fiber.
  • Cowpea (Black-eyed pea) covers your daily Fiber needs 24% more than Soy yogurt.
  • Cowpea (Black-eyed pea) has less Sugar.

Food varieties used in this article are SILK Plain soy yogurt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Soy yogurt 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% 40% 0% 0% 0% 0% 0% 1.7% 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 +450%
Contains less SodiumSodium -69.2%

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 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +3200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 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 +232.1%
Contains more WaterWater +20.9%
Contains more OtherOther +31.9%
Contains more ProteinProtein +192.8%
Contains more CarbsCarbs +114.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -37.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy yogurt Cowpea (Black-eyed pea) Opinion
Calories 66kcal 116kcal Cowpea (Black-eyed pea)
Protein 2.64g 7.73g Cowpea (Black-eyed pea)
Fats 1.76g 0.53g Soy yogurt
Vitamin C 13.2mg 0.4mg Soy yogurt
Net carbs 9.29g 14.26g Cowpea (Black-eyed pea)
Carbs 9.69g 20.76g Cowpea (Black-eyed pea)
Vitamin D 53IU 0IU Soy yogurt
Magnesium 53mg Cowpea (Black-eyed pea)
Calcium 132mg 24mg Soy yogurt
Potassium 278mg Cowpea (Black-eyed pea)
Iron 2.51mg Cowpea (Black-eyed pea)
Sugar 5.29g 3.3g Cowpea (Black-eyed pea)
Fiber 0.4g 6.5g Cowpea (Black-eyed pea)
Copper 0.268mg Cowpea (Black-eyed pea)
Zinc 1.29mg Cowpea (Black-eyed pea)
Phosphorus 156mg Cowpea (Black-eyed pea)
Sodium 13mg 4mg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 0.475mg Cowpea (Black-eyed pea)
Selenium 2.5µg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Folate 208µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.22g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g Cowpea (Black-eyed pea)
Tryptophan 0.095mg Cowpea (Black-eyed pea)
Threonine 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg Cowpea (Black-eyed pea)
Leucine 0.592mg Cowpea (Black-eyed pea)
Lysine 0.523mg Cowpea (Black-eyed pea)
Methionine 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg Cowpea (Black-eyed pea)
Valine 0.368mg Cowpea (Black-eyed pea)
Histidine 0.24mg Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt 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
6%
Soy yogurt
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
4%
Soy yogurt
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 52)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 1.99g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.082g)
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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.