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

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Important differences between tomatoes and cowpea (Black-eyed pea)

  • Tomatoes have more vitamin A and vitamin C; however, cowpea (Black-eyed pea) has more folate, iron, copper, fiber, phosphorus, manganese, vitamin B1, and zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 48% more.
  • Tomatoes have 56 times more vitamin A than cowpea (Black-eyed pea). Tomatoes have 833IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Cowpea (Black-eyed pea) has a higher glycemic index than tomatoes.

The food varieties used in the comparison are Tomatoes, red, ripe, raw, year round average and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Tomato 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.
Tomato
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 +381.8%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +17.3%
Contains more IronIron +829.6%
Contains more CopperCopper +354.2%
Contains more ZincZinc +658.8%
Contains more PhosphorusPhosphorus +550%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +316.7%
Contains more SeleniumSelenium +∞%

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.
Tomato
5
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
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 +3325%
Contains more Vitamin AVitamin A +4100%
Contains more Vitamin EVitamin E +92.9%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin KVitamin K +364.7%
Contains more Vitamin B1Vitamin B1 +445.9%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more Vitamin B5Vitamin B5 +361.8%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +1286.7%
Contains more CholineCholine +380.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 WaterWater +35%
Contains more ProteinProtein +778.4%
Contains more FatsFats +165%
Contains more CarbsCarbs +433.7%
Contains more OtherOther +84.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 -79.7%
Contains more Mono. FatMonounsaturated fat +41.9%
Contains more Poly. FatPolyunsaturated fat +171.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Cowpea (Black-eyed pea) DV% diff.
Folate 15µg 208µg 48%
Iron 0.27mg 2.51mg 28%
Copper 0.059mg 0.268mg 23%
Fiber 1.2g 6.5g 21%
Phosphorus 24mg 156mg 19%
Manganese 0.114mg 0.475mg 16%
Vitamin C 13.7mg 0.4mg 15%
Vitamin B1 0.037mg 0.202mg 14%
Protein 0.88g 7.73g 14%
Magnesium 11mg 53mg 10%
Zinc 0.17mg 1.29mg 10%
Carbs 3.89g 20.76g 6%
Vitamin B5 0.089mg 0.411mg 6%
Choline 6.7mg 32.2mg 5%
Vitamin K 7.9µg 1.7µg 5%
Selenium 0µg 2.5µg 5%
Calories 18kcal 116kcal 5%
Vitamin A 42µg 1µg 5%
Vitamin B2 0.019mg 0.055mg 3%
Vitamin E 0.54mg 0.28mg 2%
Vitamin B6 0.08mg 0.1mg 2%
Fructose 1.37g 2%
Vitamin B3 0.594mg 0.495mg 1%
Potassium 237mg 278mg 1%
Calcium 10mg 24mg 1%
Fats 0.2g 0.53g 1%
Saturated fat 0.028g 0.138g 1%
Polyunsaturated fat 0.083g 0.225g 1%
Net carbs 2.69g 14.26g N/A
Sugar 2.63g 3.3g N/A
Sodium 5mg 4mg 0%
Monounsaturated fat 0.031g 0.044g 0%
Tryptophan 0.006mg 0.095mg 0%
Threonine 0.027mg 0.294mg 0%
Isoleucine 0.018mg 0.314mg 0%
Leucine 0.025mg 0.592mg 0%
Lysine 0.027mg 0.523mg 0%
Methionine 0.006mg 0.11mg 0%
Phenylalanine 0.027mg 0.451mg 0%
Valine 0.018mg 0.368mg 0%
Histidine 0.014mg 0.24mg 0%

Which food is preferable for your diet?

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

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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
12%
Tomato
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
9%
Tomato
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 0.67g)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 0.11g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 29)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $1.6)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 1mg)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.