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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 RAE, 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 RAE needs 79% 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.

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.
Sweet potato
Sweet potato
2
:
8
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +25%
Contains more Potassium +21.2%
Contains more Iron +311.5%
Contains more Magnesium +112%
Contains more Phosphorus +231.9%
Contains less Sodium -92.7%
Contains more Zinc +330%
Contains more Copper +77.5%
Contains more Manganese +84.1%
Contains more Selenium +316.7%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +25%
Contains more Potassium +21.2%
Contains more Iron +311.5%
Contains more Magnesium +112%
Contains more Phosphorus +231.9%
Contains less Sodium -92.7%
Contains more Zinc +330%
Contains more Copper +77.5%
Contains more Manganese +84.1%
Contains more Selenium +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.
Sweet potato
Sweet potato
7
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +94480%
Contains more Vitamin C +500%
Contains more Vitamin B2 +10.9%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +94.6%
Contains more Vitamin B6 +109%
Contains more Vitamin B1 +159%
Contains more Folate +1790.9%
Equal in Vitamin E - 0.28
Equal in Vitamin B2 - 0.055
Equal in Vitamin K - 1.7
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin A +94480%
Contains more Vitamin C +500%
Contains more Vitamin B2 +10.9%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +94.6%
Contains more Vitamin B6 +109%
Contains more Vitamin B1 +159%
Contains more Folate +1790.9%
Equal in Vitamin E - 0.28
Equal in Vitamin B2 - 0.055
Equal in Vitamin K - 1.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Water +10.3%
Contains more Protein +392.4%
Contains more Fats +960%
Equal in Carbs - 20.76
Equal in Water - 70.04
Equal in Other - 0.94
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Cowpea (Black-eyed pea)
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 Water +10.3%
Contains more Protein +392.4%
Contains more Fats +960%
Equal in Carbs - 20.76
Equal in Water - 70.04
Equal in Other - 0.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -87%
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +1507.1%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -87%
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +1507.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Cowpea (Black-eyed pea) Opinion
Net carbs 17.12g 14.26g Sweet potato
Protein 1.57g 7.73g Cowpea (Black-eyed pea)
Fats 0.05g 0.53g Cowpea (Black-eyed pea)
Carbs 20.12g 20.76g Cowpea (Black-eyed pea)
Calories 86kcal 116kcal Cowpea (Black-eyed pea)
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 3.3g Cowpea (Black-eyed pea)
Fiber 3g 6.5g Cowpea (Black-eyed pea)
Calcium 30mg 24mg Sweet potato
Iron 0.61mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 25mg 53mg Cowpea (Black-eyed pea)
Phosphorus 47mg 156mg Cowpea (Black-eyed pea)
Potassium 337mg 278mg Sweet potato
Sodium 55mg 4mg Cowpea (Black-eyed pea)
Zinc 0.3mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.151mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.258mg 0.475mg Cowpea (Black-eyed pea)
Selenium 0.6µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 14187IU 15IU Sweet potato
Vitamin A RAE 709µg 1µg Sweet potato
Vitamin E 0.26mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 2.4mg 0.4mg Sweet potato
Vitamin B1 0.078mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.061mg 0.055mg Sweet potato
Vitamin B3 0.557mg 0.495mg Sweet potato
Vitamin B5 0.8mg 0.411mg Sweet potato
Vitamin B6 0.209mg 0.1mg Sweet potato
Folate 11µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.8µg 1.7µg Sweet potato
Tryptophan 0.031mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.083mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.055mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.092mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.066mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.029mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.089mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.086mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.031mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.018g 0.138g Sweet potato
Monounsaturated Fat 0.001g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.014g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Sweet potato
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
20%
Sweet potato
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.12g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.8)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
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. 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.