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  6. Welsh onion vs. Cowpea (Black-eyed pea)

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

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What are the main differences between welsh onion and cowpea (Black-eyed pea)?

  • Welsh onion is richer in vitamin K, vitamin C, and vitamin A, yet cowpea (Black-eyed pea) is richer in folate, copper, fiber, iron, phosphorus, manganese, and vitamin B1.
  • Welsh onion's daily need coverage for vitamin K is 160% higher.
  • Welsh onion has 77 times more vitamin A than cowpea (Black-eyed pea). Welsh onion has 1160IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Welsh onion has a lower glycemic index than cowpea (Black-eyed pea).

We used Onions, welsh, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +130.4%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +31.1%
Contains more IronIron +105.7%
Contains more CopperCopper +282.9%
Contains more ZincZinc +148.1%
Contains more PhosphorusPhosphorus +218.4%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +246.7%
Contains more SeleniumSelenium +316.7%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 +6650%
Contains more Vitamin EVitamin E +82.1%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin KVitamin K +11276.5%
Contains more Vitamin B1Vitamin B1 +304%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more FolateFolate +1200%
Contains more CholineCholine +507.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Cowpea (Black-eyed pea) DV% diff.
Vitamin K 193.4µg 1.7µg 160%
Folate 16µg 208µg 48%
Vitamin C 27mg 0.4mg 30%
Copper 0.07mg 0.268mg 22%
Iron 1.22mg 2.51mg 16%
Fiber 2.4g 6.5g 16%
Manganese 0.137mg 0.475mg 15%
Phosphorus 49mg 156mg 15%
Vitamin B1 0.05mg 0.202mg 13%
Protein 1.9g 7.73g 12%
Magnesium 23mg 53mg 7%
Zinc 0.52mg 1.29mg 7%
Choline 5.3mg 32.2mg 5%
Carbs 6.5g 20.76g 5%
Vitamin B5 0.169mg 0.411mg 5%
Calories 34kcal 116kcal 4%
Selenium 0.6µg 2.5µg 3%
Vitamin B2 0.09mg 0.055mg 3%
Vitamin E 0.51mg 0.28mg 2%
Potassium 212mg 278mg 2%
Vitamin B6 0.072mg 0.1mg 2%
Sodium 17mg 4mg 1%
Vitamin B3 0.4mg 0.495mg 1%
Calcium 18mg 24mg 1%
Fats 0.4g 0.53g 0%
Net carbs 4.1g 14.26g N/A
Sugar 2.18g 3.3g N/A
Vitamin A 1µg 0%
Saturated fat 0.067g 0.138g 0%
Monounsaturated fat 0.056g 0.044g 0%
Polyunsaturated fat 0.156g 0.225g 0%
Tryptophan 0.021mg 0.095mg 0%
Threonine 0.074mg 0.294mg 0%
Isoleucine 0.081mg 0.314mg 0%
Leucine 0.113mg 0.592mg 0%
Lysine 0.095mg 0.523mg 0%
Methionine 0.021mg 0.11mg 0%
Phenylalanine 0.061mg 0.451mg 0%
Valine 0.084mg 0.368mg 0%
Histidine 0.033mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +29.2%
Contains more ProteinProtein +306.8%
Contains more FatsFats +32.5%
Contains more CarbsCarbs +219.4%
Contains more OtherOther +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -51.4%
Contains more Mono. FatMonounsaturated fat +27.3%
Contains more Poly. FatPolyunsaturated fat +44.2%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.