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

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

Compare

The main differences between watercress and cowpea (Black-eyed pea)

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, cowpea (Black-eyed pea) has more folate, iron, fiber, copper, phosphorus, zinc, and manganese.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Cowpea (Black-eyed pea) has 213 times less vitamin A than watercress. Watercress has 3191IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Cowpea (Black-eyed pea) has a higher glycemic index than watercress.

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

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 CalciumCalcium +400%
Contains more PotassiumPotassium +18.7%
Contains more MagnesiumMagnesium +152.4%
Contains more IronIron +1155%
Contains more CopperCopper +248.1%
Contains more ZincZinc +1072.7%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +94.7%
Contains more SeleniumSelenium +177.8%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +10650%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +14605.9%
Contains more Vitamin B1Vitamin B1 +124.4%
Contains more Vitamin B3Vitamin B3 +147.5%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more FolateFolate +2211.1%
Contains more CholineCholine +257.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Cowpea (Black-eyed pea) DV% diff.
Vitamin K 250µg 1.7µg 207%
Folate 9µg 208µg 50%
Vitamin C 43mg 0.4mg 47%
Iron 0.2mg 2.51mg 29%
Fiber 0.5g 6.5g 24%
Copper 0.077mg 0.268mg 21%
Vitamin A 160µg 1µg 18%
Phosphorus 60mg 156mg 14%
Protein 2.3g 7.73g 11%
Zinc 0.11mg 1.29mg 11%
Calcium 120mg 24mg 10%
Manganese 0.244mg 0.475mg 10%
Vitamin B1 0.09mg 0.202mg 9%
Magnesium 21mg 53mg 8%
Carbs 1.29g 20.76g 6%
Vitamin B2 0.12mg 0.055mg 5%
Calories 11kcal 116kcal 5%
Vitamin E 1mg 0.28mg 5%
Choline 9mg 32.2mg 4%
Selenium 0.9µg 2.5µg 3%
Potassium 330mg 278mg 2%
Vitamin B3 0.2mg 0.495mg 2%
Vitamin B5 0.31mg 0.411mg 2%
Vitamin B6 0.129mg 0.1mg 2%
Sodium 41mg 4mg 2%
Polyunsaturated fat 0.035g 0.225g 1%
Saturated fat 0.027g 0.138g 1%
Fats 0.1g 0.53g 1%
Net carbs 0.79g 14.26g N/A
Sugar 0.2g 3.3g N/A
Monounsaturated fat 0.008g 0.044g 0%
Tryptophan 0.03mg 0.095mg 0%
Threonine 0.133mg 0.294mg 0%
Isoleucine 0.093mg 0.314mg 0%
Leucine 0.166mg 0.592mg 0%
Lysine 0.134mg 0.523mg 0%
Methionine 0.02mg 0.11mg 0%
Phenylalanine 0.114mg 0.451mg 0%
Valine 0.137mg 0.368mg 0%
Histidine 0.04mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 WaterWater +35.8%
Contains more OtherOther +27.7%
Contains more ProteinProtein +236.1%
Contains more FatsFats +430%
Contains more CarbsCarbs +1509.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -80.4%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +542.9%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.