Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Walnut
  5. Compare
  6. Walnut vs. Cowpea (Black-eyed pea)

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

Compare

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 for 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.
  • Cowpea (Black-eyed pea) has a higher glycemic index (52) than walnut (0).

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +198.1%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +58.6%
Contains more IronIron +15.9%
Contains more CopperCopper +491.8%
Contains more ZincZinc +139.5%
Contains more PhosphorusPhosphorus +121.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +618.7%
Contains more SeleniumSelenium +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
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +225%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +127.3%
Contains more Vitamin B5Vitamin B5 +38.7%
Contains more Vitamin B6Vitamin B6 +437%
Contains more Vitamin KVitamin K +58.8%
Contains more CholineCholine +21.7%
Contains more FolateFolate +112.2%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Cowpea (Black-eyed pea) DV% diff.
Polyunsaturated fat 47.174g 0.225g 313%
Copper 1.586mg 0.268mg 146%
Manganese 3.414mg 0.475mg 128%
Fats 65.21g 0.53g 100%
Vitamin B6 0.537mg 0.1mg 34%
Folate 98µg 208µg 28%
Calories 654kcal 116kcal 27%
Saturated fat 6.126g 0.138g 27%
Phosphorus 346mg 156mg 27%
Magnesium 158mg 53mg 25%
Monounsaturated fat 8.933g 0.044g 22%
Zinc 3.09mg 1.29mg 16%
Protein 15.23g 7.73g 15%
Vitamin B1 0.341mg 0.202mg 12%
Vitamin B2 0.15mg 0.055mg 7%
Calcium 98mg 24mg 7%
Iron 2.91mg 2.51mg 5%
Potassium 441mg 278mg 5%
Selenium 4.9µg 2.5µg 4%
Vitamin B3 1.125mg 0.495mg 4%
Vitamin E 0.7mg 0.28mg 3%
Vitamin B5 0.57mg 0.411mg 3%
Carbs 13.71g 20.76g 2%
Choline 39.2mg 32.2mg 1%
Vitamin C 1.3mg 0.4mg 1%
Vitamin K 2.7µg 1.7µg 1%
Fiber 6.7g 6.5g 1%
Net carbs 7.01g 14.26g N/A
Sugar 2.61g 3.3g N/A
Starch 0.06g 0%
Sodium 2mg 4mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.17mg 0.095mg 0%
Threonine 0.596mg 0.294mg 0%
Isoleucine 0.625mg 0.314mg 0%
Leucine 1.17mg 0.592mg 0%
Lysine 0.424mg 0.523mg 0%
Methionine 0.236mg 0.11mg 0%
Phenylalanine 0.711mg 0.451mg 0%
Valine 0.753mg 0.368mg 0%
Histidine 0.391mg 0.24mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
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
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 +97%
Contains more FatsFats +12203.8%
Contains more OtherOther +89.4%
Contains more CarbsCarbs +51.4%
Contains more WaterWater +1620.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +20202.3%
Contains more Poly. FatPolyunsaturated fat +20866.2%
Contains less Sat. FatSaturated fat -97.7%

People also compare

Walnut
Walnut vs Almonds
Almonds
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Bean raw
Bean raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Chickpea raw
Chickpea raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Pea raw
Pea raw

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.