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  6. Sweet potato vs. Cowpea (Black-eyed pea)

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

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Significant differences between sweet potato and cowpea (Black-eyed pea)

  • Sweet potato has more vitamin A and vitamin B6; however, cowpea (Black-eyed pea) is richer in folate, iron, phosphorus, fiber, copper, vitamin B1, manganese, and zinc.
  • Sweet potato covers your daily vitamin A needs 283% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) has 2 times less vitamin B6 than sweet potato. Sweet potato has 0.209mg of vitamin B6, while cowpea (Black-eyed pea) has 0.1mg.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of cowpea (Black-eyed pea) is 52.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 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 PotassiumPotassium +21.2%
Contains more MagnesiumMagnesium +112%
Contains more IronIron +311.5%
Contains more CopperCopper +77.5%
Contains more ZincZinc +330%
Contains more PhosphorusPhosphorus +231.9%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +84.1%
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +500%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more Vitamin B6Vitamin B6 +109%
Contains more Vitamin B1Vitamin B1 +159%
Contains more FolateFolate +1790.9%
Contains more CholineCholine +161.8%
~equal in Vitamin E ~0.28mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.7µg

All nutrients comparison - raw data values

Nutrient Sweet potato Cowpea (Black-eyed pea) DV% diff.
Vitamin A 709µg 1µg 79%
Folate 11µg 208µg 49%
Iron 0.61mg 2.51mg 24%
Phosphorus 47mg 156mg 16%
Fiber 3g 6.5g 14%
Copper 0.151mg 0.268mg 13%
Protein 1.57g 7.73g 12%
Vitamin B1 0.078mg 0.202mg 10%
Manganese 0.258mg 0.475mg 9%
Zinc 0.3mg 1.29mg 9%
Vitamin B6 0.209mg 0.1mg 8%
Vitamin B5 0.8mg 0.411mg 8%
Magnesium 25mg 53mg 7%
Starch 12.65g 5%
Choline 12.3mg 32.2mg 4%
Selenium 0.6µg 2.5µg 3%
Calories 86kcal 116kcal 2%
Sodium 55mg 4mg 2%
Vitamin C 2.4mg 0.4mg 2%
Potassium 337mg 278mg 2%
Polyunsaturated fat 0.014g 0.225g 1%
Fats 0.05g 0.53g 1%
Saturated fat 0.018g 0.138g 1%
Fructose 0.7g 1%
Calcium 30mg 24mg 1%
Net carbs 17.12g 14.26g N/A
Carbs 20.12g 20.76g 0%
Sugar 4.18g 3.3g N/A
Vitamin E 0.26mg 0.28mg 0%
Vitamin B2 0.061mg 0.055mg 0%
Vitamin B3 0.557mg 0.495mg 0%
Vitamin K 1.8µg 1.7µg 0%
Monounsaturated fat 0.001g 0.044g 0%
Tryptophan 0.031mg 0.095mg 0%
Threonine 0.083mg 0.294mg 0%
Isoleucine 0.055mg 0.314mg 0%
Leucine 0.092mg 0.592mg 0%
Lysine 0.066mg 0.523mg 0%
Methionine 0.029mg 0.11mg 0%
Phenylalanine 0.089mg 0.451mg 0%
Valine 0.086mg 0.368mg 0%
Histidine 0.031mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 ProteinProtein +392.4%
Contains more FatsFats +960%
~equal in Carbs ~20.76g
~equal in Water ~70.04g
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -87%
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +1507.1%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.