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

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

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

  • Wakame has more manganese, vitamin B2, magnesium, and calcium; however, cowpea (Black-eyed pea) has more fiber, vitamin B1, phosphorus, zinc, and vitamin B6.
  • Wakame's daily need coverage for manganese is 40% more.
  • Wakame has 218 times more sodium than cowpea (Black-eyed pea). Wakame has 872mg of sodium, while cowpea (Black-eyed pea) has 4mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Wakame 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.
Wakame
Wakame
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
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 +101.9%
Contains more CalciumCalcium +525%
Contains more ManganeseManganese +194.7%
Contains more PotassiumPotassium +456%
Contains more IronIron +15.1%
Contains more ZincZinc +239.5%
Contains more PhosphorusPhosphorus +95%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +257.1%
~equal in Copper ~0.268mg

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.
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
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 +650%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B2Vitamin B2 +318.2%
Contains more Vitamin B3Vitamin B3 +223.2%
Contains more Vitamin B5Vitamin B5 +69.6%
Contains more Vitamin KVitamin K +211.8%
Contains more Vitamin B1Vitamin B1 +236.7%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more CholineCholine +131.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~208µg

All nutrients comparison - raw data values

Nutrient Wakame Cowpea (Black-eyed pea) DV% diff.
Manganese 1.4mg 0.475mg 40%
Sodium 872mg 4mg 38%
Fiber 0.5g 6.5g 24%
Vitamin B2 0.23mg 0.055mg 13%
Magnesium 107mg 53mg 13%
Calcium 150mg 24mg 13%
Vitamin B1 0.06mg 0.202mg 12%
Phosphorus 80mg 156mg 11%
Protein 3.03g 7.73g 9%
Vitamin B6 0.002mg 0.1mg 8%
Zinc 0.38mg 1.29mg 8%
Vitamin B3 1.6mg 0.495mg 7%
Potassium 50mg 278mg 7%
Vitamin B5 0.697mg 0.411mg 6%
Vitamin E 1mg 0.28mg 5%
Calories 45kcal 116kcal 4%
Iron 2.18mg 2.51mg 4%
Carbs 9.14g 20.76g 4%
Selenium 0.7µg 2.5µg 3%
Vitamin C 3mg 0.4mg 3%
Vitamin K 5.3µg 1.7µg 3%
Folate 196µg 208µg 3%
Choline 13.9mg 32.2mg 3%
Vitamin A 18µg 1µg 2%
Copper 0.284mg 0.268mg 2%
Fats 0.64g 0.53g 0%
Net carbs 8.64g 14.26g N/A
Sugar 0.65g 3.3g N/A
Saturated fat 0.13g 0.138g 0%
Monounsaturated fat 0.058g 0.044g 0%
Polyunsaturated fat 0.218g 0.225g 0%
Tryptophan 0.035mg 0.095mg 0%
Threonine 0.165mg 0.294mg 0%
Isoleucine 0.087mg 0.314mg 0%
Leucine 0.257mg 0.592mg 0%
Lysine 0.112mg 0.523mg 0%
Methionine 0.063mg 0.11mg 0%
Phenylalanine 0.112mg 0.451mg 0%
Valine 0.209mg 0.368mg 0%
Histidine 0.015mg 0.24mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +20.8%
Contains more WaterWater +14.2%
Contains more OtherOther +666%
Contains more ProteinProtein +155.1%
Contains more CarbsCarbs +127.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 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 +31.8%
~equal in Saturated fat ~0.138g
~equal in Polyunsaturated fat ~0.225g

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.