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

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

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How are Walnut and Cowpea (Black-eyed pea) different?

  • Walnut is richer in Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Zinc, Vitamin B1, and Calcium, while Cowpea (Black-eyed pea) is higher in Folate.
  • Walnut covers your daily need of Copper 146% more than Cowpea (Black-eyed pea).
  • Walnut contains 44 times more Saturated Fat than Cowpea (Black-eyed pea). Walnut contains 6.126g of Saturated Fat, while Cowpea (Black-eyed pea) contains 0.138g.

Nuts, walnuts, english and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Walnut 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.
Walnut
Walnut
10
:
0
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +308.3%
Contains more Iron +15.9%
Contains more Magnesium +198.1%
Contains more Phosphorus +121.8%
Contains more Potassium +58.6%
Contains less Sodium -50%
Contains more Zinc +139.5%
Contains more Copper +491.8%
Contains more Manganese +618.7%
Contains more Selenium +96%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
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 +308.3%
Contains more Iron +15.9%
Contains more Magnesium +198.1%
Contains more Phosphorus +121.8%
Contains more Potassium +58.6%
Contains less Sodium -50%
Contains more Zinc +139.5%
Contains more Copper +491.8%
Contains more Manganese +618.7%
Contains more Selenium +96%

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.
Walnut
Walnut
9
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +33.3%
Contains more Vitamin E +150%
Contains more Vitamin C +225%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B5 +38.7%
Contains more Vitamin B6 +437%
Contains more Vitamin K +58.8%
Contains more Folate +112.2%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 +33.3%
Contains more Vitamin E +150%
Contains more Vitamin C +225%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B5 +38.7%
Contains more Vitamin B6 +437%
Contains more Vitamin K +58.8%
Contains more Folate +112.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +97%
Contains more Fats +12203.8%
Contains more Other +89.4%
Contains more Carbs +51.4%
Contains more Water +1620.9%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 Protein +97%
Contains more Fats +12203.8%
Contains more Other +89.4%
Contains more Carbs +51.4%
Contains more Water +1620.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +20202.3%
Contains more Polyunsaturated fat +20866.2%
Contains less Saturated Fat -97.7%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +20202.3%
Contains more Polyunsaturated fat +20866.2%
Contains less Saturated Fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Cowpea (Black-eyed pea) Opinion
Net carbs 7.01g 14.26g Cowpea (Black-eyed pea)
Protein 15.23g 7.73g Walnut
Fats 65.21g 0.53g Walnut
Carbs 13.71g 20.76g Cowpea (Black-eyed pea)
Calories 654kcal 116kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 3.3g Walnut
Fiber 6.7g 6.5g Walnut
Calcium 98mg 24mg Walnut
Iron 2.91mg 2.51mg Walnut
Magnesium 158mg 53mg Walnut
Phosphorus 346mg 156mg Walnut
Potassium 441mg 278mg Walnut
Sodium 2mg 4mg Walnut
Zinc 3.09mg 1.29mg Walnut
Copper 1.586mg 0.268mg Walnut
Manganese 3.414mg 0.475mg Walnut
Selenium 4.9µg 2.5µg Walnut
Vitamin A 20IU 15IU Walnut
Vitamin A RAE 1µg 1µg
Vitamin E 0.7mg 0.28mg Walnut
Vitamin C 1.3mg 0.4mg Walnut
Vitamin B1 0.341mg 0.202mg Walnut
Vitamin B2 0.15mg 0.055mg Walnut
Vitamin B3 1.125mg 0.495mg Walnut
Vitamin B5 0.57mg 0.411mg Walnut
Vitamin B6 0.537mg 0.1mg Walnut
Folate 98µg 208µg Cowpea (Black-eyed pea)
Vitamin K 2.7µg 1.7µg Walnut
Tryptophan 0.17mg 0.095mg Walnut
Threonine 0.596mg 0.294mg Walnut
Isoleucine 0.625mg 0.314mg Walnut
Leucine 1.17mg 0.592mg Walnut
Lysine 0.424mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.236mg 0.11mg Walnut
Phenylalanine 0.711mg 0.451mg Walnut
Valine 0.753mg 0.368mg Walnut
Histidine 0.391mg 0.24mg Walnut
Saturated Fat 6.126g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 8.933g 0.044g Walnut
Polyunsaturated fat 47.174g 0.225g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
152%
Walnut
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 5.988g)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $3)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.