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

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

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The main differences between swordfish and cowpea (Black-eyed pea)

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, and vitamin B6; however, cowpea (Black-eyed pea) has more folate, fiber, iron, and copper.
  • Daily need coverage for selenium for swordfish is 120% higher.
  • Cowpea (Black-eyed pea) is lower in cholesterol.
  • Cowpea (Black-eyed pea) has a higher glycemic index than swordfish.

Food types used in this article are Fish, swordfish, cooked, dry heat and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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 PotassiumPotassium +79.5%
Contains more PhosphorusPhosphorus +94.9%
Contains more SeleniumSelenium +2640%
Contains more MagnesiumMagnesium +51.4%
Contains more CalciumCalcium +300%
Contains more IronIron +457.8%
Contains more CopperCopper +482.6%
Contains more ZincZinc +65.4%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +3553.8%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 +4200%
Contains more Vitamin EVitamin E +760.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +1769.5%
Contains more Vitamin B6Vitamin B6 +515%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +140.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +127%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +10300%
~equal in Vitamin B5 ~0.411mg

All nutrients comparison - raw data values

Nutrient Swordfish Cowpea (Black-eyed pea) DV% diff.
Selenium 68.5µg 2.5µg 120%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.495mg 55%
Folate 2µg 208µg 52%
Vitamin B6 0.615mg 0.1mg 40%
Protein 23.45g 7.73g 31%
Iron 0.45mg 2.51mg 26%
Cholesterol 78mg 0mg 26%
Fiber 0g 6.5g 26%
Copper 0.046mg 0.268mg 25%
Phosphorus 304mg 156mg 21%
Manganese 0.013mg 0.475mg 20%
Vitamin E 2.41mg 0.28mg 14%
Fats 7.93g 0.53g 11%
Vitamin B1 0.089mg 0.202mg 9%
Monounsaturated fat 3.544g 0.044g 9%
Saturated fat 1.911g 0.138g 8%
Polyunsaturated fat 1.368g 0.225g 8%
Choline 77.5mg 32.2mg 8%
Potassium 499mg 278mg 7%
Carbs 0g 20.76g 7%
Zinc 0.78mg 1.29mg 5%
Vitamin A 43µg 1µg 5%
Magnesium 35mg 53mg 4%
Sodium 97mg 4mg 4%
Calories 172kcal 116kcal 3%
Calcium 6mg 24mg 2%
Vitamin B2 0.063mg 0.055mg 1%
Vitamin K 0.1µg 1.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 14.26g N/A
Sugar 0g 3.3g N/A
Vitamin B5 0.417mg 0.411mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.095mg 0%
Threonine 1.035mg 0.294mg 0%
Isoleucine 1.088mg 0.314mg 0%
Leucine 1.919mg 0.592mg 0%
Lysine 2.168mg 0.523mg 0%
Methionine 0.699mg 0.11mg 0%
Phenylalanine 0.922mg 0.451mg 0%
Valine 1.216mg 0.368mg 0%
Histidine 0.695mg 0.24mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 +203.4%
Contains more FatsFats +1396.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +161.1%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 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 +7954.5%
Contains more Poly. FatPolyunsaturated fat +508%
Contains less Sat. FatSaturated fat -92.8%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.