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Cranberry bean vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Cranberry bean
Cranberry bean contains less Sugars (difference - 3.3g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 0.178g)
Which food is cheaper?
Cowpea
Cowpea is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Cowpea
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cranberry bean Cowpea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cranberry bean
8
Cowpea
Mineral Summary Score
82
Cranberry bean
28
Cowpea

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Cowpea
Contains more Iron +99.2%
Contains more Calcium +429.2%
Contains more Potassium +379.1%
Contains more Magnesium +194.3%
Contains more Copper +196.3%
Contains more Zinc +181.4%
Contains more Phosphorus +138.5%
Contains less Sodium -33.3%
Contains more Iron +99.2%
Contains more Calcium +429.2%
Contains more Potassium +379.1%
Contains more Magnesium +194.3%
Contains more Copper +196.3%
Contains more Zinc +181.4%
Contains more Phosphorus +138.5%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Cowpea
Contains more Vitamin B1 +269.8%
Contains more Vitamin B2 +287.3%
Contains more Vitamin B3 +193.9%
Contains more Vitamin B5 +82%
Contains more Vitamin B6 +209%
Contains more Vitamin C +∞%
Contains more Vitamin A +650%
Contains more Vitamin B1 +269.8%
Contains more Vitamin B2 +287.3%
Contains more Vitamin B3 +193.9%
Contains more Vitamin B5 +82%
Contains more Vitamin B6 +209%
Contains more Vitamin C +∞%
Contains more Vitamin A +650%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
138%
Cranberry bean
46%
Cowpea
Carbohydrates
60%
Cranberry bean
21%
Cowpea
Fats
6%
Cranberry bean
2%
Cowpea

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cranberry bean Cowpea Opinion
Calories 335 116 Cranberry bean
Protein 23.03 7.73 Cranberry bean
Fats 1.23 0.53 Cranberry bean
Vitamin C 0 0.4 Cowpea
Carbs 60.05 20.76 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 2.51 Cranberry bean
Calcium 127 24 Cranberry bean
Potassium 1332 278 Cranberry bean
Magnesium 156 53 Cranberry bean
Sugars 3.3 Cowpea
Fiber 24.7 6.5 Cranberry bean
Copper 0.794 0.268 Cranberry bean
Zinc 3.63 1.29 Cranberry bean
Starch
Phosphorus 372 156 Cranberry bean
Sodium 6 4 Cowpea
Vitamin A 2 15 Cowpea
Vitamin E 0.28 Cowpea
Vitamin D 0 0
Vitamin B1 0.747 0.202 Cranberry bean
Vitamin B2 0.213 0.055 Cranberry bean
Vitamin B3 1.455 0.495 Cranberry bean
Vitamin B5 0.748 0.411 Cranberry bean
Vitamin B6 0.309 0.1 Cranberry bean
Vitamin B12 0 0
Vitamin K 1.7 Cowpea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.316 0.138 Cowpea
Monounsaturated Fat 0.106 0.044 Cranberry bean
Polyunsaturated fat 0.527 0.225 Cranberry bean
Tryptophan 0.273 0.095 Cranberry bean
Threonine 0.969 0.294 Cranberry bean
Isoleucine 1.017 0.314 Cranberry bean
Leucine 1.838 0.592 Cranberry bean
Lysine 1.58 0.523 Cranberry bean
Methionine 0.346 0.11 Cranberry bean
Phenylalanine 1.245 0.451 Cranberry bean
Valine 1.205 0.368 Cranberry bean
Histidine 0.641 0.24 Cranberry bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.