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

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

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What are the main differences between spread and cowpea (Black-eyed pea)?

  • Spread is richer in vitamin B12 and selenium, yet cowpea (Black-eyed pea) is richer in folate, fiber, iron, manganese, copper, and phosphorus.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 52% higher.
  • Cowpea (Black-eyed pea) contains less sodium.
  • Spread has a lower glycemic index than cowpea (Black-eyed pea).

We used Sandwich spread, pork, beef and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Spread 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.
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 SeleniumSelenium +288%
Contains more MagnesiumMagnesium +562.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +217.7%
Contains more CopperCopper +106.2%
Contains more ZincZinc +26.5%
Contains more PhosphorusPhosphorus +164.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1726.9%

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.
Spread
Spread
8
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 +2500%
Contains more Vitamin EVitamin E +521.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +143.6%
Contains more Vitamin B3Vitamin B3 +249.5%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +93.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more FolateFolate +10300%
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin K ~1.7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +3171.7%
Contains more OtherOther +195.7%
Contains more CarbsCarbs +73.9%
Contains more WaterWater +16.2%
~equal in Protein ~7.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +17136.4%
Contains more Poly. FatPolyunsaturated fat +1040%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Cowpea (Black-eyed pea) DV% diff.
Folate 2µg 208µg 52%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 4mg 44%
Saturated fat 5.977g 0.138g 27%
Fats 17.34g 0.53g 26%
Fiber 0.2g 6.5g 25%
Iron 0.79mg 2.51mg 22%
Manganese 0.026mg 0.475mg 20%
Monounsaturated fat 7.584g 0.044g 19%
Polyunsaturated fat 2.565g 0.225g 16%
Copper 0.13mg 0.268mg 15%
Phosphorus 59mg 156mg 14%
Cholesterol 38mg 0mg 13%
Selenium 9.7µg 2.5µg 13%
Magnesium 8mg 53mg 11%
Vitamin E 1.74mg 0.28mg 10%
Vitamin B3 1.73mg 0.495mg 8%
Vitamin B2 0.134mg 0.055mg 6%
Calories 235kcal 116kcal 6%
Choline 62.3mg 32.2mg 5%
Potassium 110mg 278mg 5%
Carbs 11.94g 20.76g 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin A 26µg 1µg 3%
Vitamin B1 0.172mg 0.202mg 3%
Zinc 1.02mg 1.29mg 2%
Vitamin B6 0.12mg 0.1mg 2%
Calcium 12mg 24mg 1%
Protein 7.66g 7.73g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 11.74g 14.26g N/A
Sugar 0g 3.3g N/A
Vitamin B5 0.43mg 0.411mg 0%
Vitamin K 1.6µg 1.7µg 0%
Tryptophan 0.082mg 0.095mg 0%
Threonine 0.334mg 0.294mg 0%
Isoleucine 0.334mg 0.314mg 0%
Leucine 0.6mg 0.592mg 0%
Lysine 0.663mg 0.523mg 0%
Methionine 0.196mg 0.11mg 0%
Phenylalanine 0.301mg 0.451mg 0%
Valine 0.356mg 0.368mg 0%
Histidine 0.279mg 0.24mg 0%

Which food is preferable for your diet?

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

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
30%
Spread
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
33%
Spread
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 52)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 1009mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 5.839g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.