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

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Significant differences between zucchini and cowpea (Black-eyed pea)

  • Zucchini has more vitamin C; however, cowpea (Black-eyed pea) is richer in folate, iron, copper, fiber, phosphorus, vitamin B1, manganese, zinc, and magnesium.
  • Cowpea (Black-eyed pea) covers your daily folate needs 46% more than zucchini.
  • Cowpea (Black-eyed pea) has 45 times less vitamin C than zucchini. Zucchini has 17.9mg of vitamin C, while cowpea (Black-eyed pea) has 0.4mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Zucchini vs Cowpea (Black-eyed pea) infographic
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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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +194.4%
Contains more CalciumCalcium +50%
Contains more IronIron +578.4%
Contains more CopperCopper +405.7%
Contains more ZincZinc +303.1%
Contains more PhosphorusPhosphorus +310.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +168.4%
Contains more SeleniumSelenium +1150%
~equal in Potassium ~278mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +4375%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +70.9%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin KVitamin K +152.9%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +348.9%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more FolateFolate +766.7%
Contains more CholineCholine +238.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +35.3%
Contains more ProteinProtein +538.8%
Contains more FatsFats +65.6%
Contains more CarbsCarbs +567.5%
Contains more OtherOther +64.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -39.1%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +147.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Cowpea (Black-eyed pea) DV% diff.
Folate 24µg 208µg 46%
Iron 0.37mg 2.51mg 27%
Copper 0.053mg 0.268mg 24%
Fiber 1g 6.5g 22%
Vitamin C 17.9mg 0.4mg 19%
Phosphorus 38mg 156mg 17%
Vitamin B1 0.045mg 0.202mg 13%
Manganese 0.177mg 0.475mg 13%
Protein 1.21g 7.73g 13%
Zinc 0.32mg 1.29mg 9%
Magnesium 18mg 53mg 8%
Carbs 3.11g 20.76g 6%
Calories 17kcal 116kcal 5%
Vitamin B6 0.163mg 0.1mg 5%
Vitamin B5 0.204mg 0.411mg 4%
Choline 9.5mg 32.2mg 4%
Selenium 0.2µg 2.5µg 4%
Vitamin B2 0.094mg 0.055mg 3%
Fructose 1.38g 2%
Vitamin K 4.3µg 1.7µg 2%
Vitamin E 0.12mg 0.28mg 1%
Calcium 16mg 24mg 1%
Vitamin A 10µg 1µg 1%
Polyunsaturated fat 0.091g 0.225g 1%
Potassium 261mg 278mg 1%
Fats 0.32g 0.53g 0%
Net carbs 2.11g 14.26g N/A
Sugar 2.5g 3.3g N/A
Sodium 8mg 4mg 0%
Vitamin B3 0.451mg 0.495mg 0%
Saturated fat 0.084g 0.138g 0%
Monounsaturated fat 0.011g 0.044g 0%
Tryptophan 0.01mg 0.095mg 0%
Threonine 0.029mg 0.294mg 0%
Isoleucine 0.044mg 0.314mg 0%
Leucine 0.071mg 0.592mg 0%
Lysine 0.067mg 0.523mg 0%
Methionine 0.018mg 0.11mg 0%
Phenylalanine 0.043mg 0.451mg 0%
Valine 0.054mg 0.368mg 0%
Histidine 0.026mg 0.24mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Zucchini
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
12%
Zucchini
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.054g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 37)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.6)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.