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

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

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A recap on the differences between tamarind and cowpea (Black-eyed pea)

  • Tamarind has more vitamin B1, potassium, magnesium, vitamin B3, and vitamin B2; however, cowpea (Black-eyed pea) is higher in folate, copper, zinc, phosphorus, and fiber.
  • Cowpea (Black-eyed pea) covers your daily folate needs 49% more than tamarind.
  • Cowpea (Black-eyed pea) contains 4 times less vitamin B3 than tamarind. Tamarind contains 1.938mg of vitamin B3, while cowpea (Black-eyed pea) contains 0.495mg.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Tamarinds, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
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 MagnesiumMagnesium +73.6%
Contains more CalciumCalcium +208.3%
Contains more PotassiumPotassium +125.9%
Contains more IronIron +11.6%
Contains more CopperCopper +211.6%
Contains more ZincZinc +1190%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +92.3%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
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 +775%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +111.9%
Contains more Vitamin B2Vitamin B2 +176.4%
Contains more Vitamin B3Vitamin B3 +291.5%
Contains more Vitamin KVitamin K +64.7%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B5Vitamin B5 +187.4%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more FolateFolate +1385.7%
Contains more CholineCholine +274.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tamarind Cowpea (Black-eyed pea) DV% diff.
Folate 14µg 208µg 49%
Manganese 0.475mg 21%
Copper 0.086mg 0.268mg 20%
Vitamin B1 0.428mg 0.202mg 19%
Carbs 62.5g 20.76g 14%
Zinc 0.1mg 1.29mg 11%
Protein 2.8g 7.73g 10%
Potassium 628mg 278mg 10%
Vitamin B3 1.938mg 0.495mg 9%
Magnesium 92mg 53mg 9%
Vitamin B2 0.152mg 0.055mg 7%
Phosphorus 113mg 156mg 6%
Calories 239kcal 116kcal 6%
Fiber 5.1g 6.5g 6%
Calcium 74mg 24mg 5%
Vitamin B5 0.143mg 0.411mg 5%
Choline 8.6mg 32.2mg 4%
Iron 2.8mg 2.51mg 4%
Vitamin C 3.5mg 0.4mg 3%
Vitamin B6 0.066mg 0.1mg 3%
Selenium 1.3µg 2.5µg 2%
Sodium 28mg 4mg 1%
Polyunsaturated fat 0.059g 0.225g 1%
Vitamin E 0.1mg 0.28mg 1%
Saturated fat 0.272g 0.138g 1%
Vitamin K 2.8µg 1.7µg 1%
Fats 0.6g 0.53g 0%
Net carbs 57.4g 14.26g N/A
Sugar 38.8g 3.3g N/A
Vitamin A 2µg 1µg 0%
Monounsaturated fat 0.181g 0.044g 0%
Tryptophan 0.018mg 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.139mg 0.523mg 0%
Methionine 0.014mg 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 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 +13.2%
Contains more CarbsCarbs +201.1%
Contains more OtherOther +187.2%
Contains more ProteinProtein +176.1%
Contains more WaterWater +123.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 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 +311.4%
Contains less Sat. FatSaturated fat -49.3%
Contains more Poly. FatPolyunsaturated fat +281.4%

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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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.