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  6. Navy beans vs. Cowpea (Black-eyed pea)

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

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Differences between Navy beans and Cowpea (Black-eyed pea)

  • Navy beans has more Fiber, while Cowpea (Black-eyed pea) has more Folate, and Copper.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 17% higher.
  • Cowpea (Black-eyed pea) contains 3 times less Calcium than Navy beans. Navy beans contains 69mg of Calcium, while Cowpea (Black-eyed pea) contains 24mg.
  • The amount of Sugar in Navy beans is lower.

The food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Navy beans 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.
Navy beans
Navy beans
5
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +187.5%
Contains more Potassium +39.9%
Contains less Sodium -100%
Contains more Manganese +10.9%
Contains more Selenium +16%
Contains more Zinc +25.2%
Contains more Copper +27.6%
Equal in Iron - 2.51
Equal in Magnesium - 53
Equal in Phosphorus - 156
Equal in Manganese - 0.475
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +187.5%
Contains more Potassium +39.9%
Contains less Sodium -100%
Contains more Manganese +10.9%
Contains more Selenium +16%
Contains more Zinc +25.2%
Contains more Copper +27.6%
Equal in Iron - 2.51
Equal in Magnesium - 53
Equal in Phosphorus - 156
Equal in Manganese - 0.475

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.
Navy beans
Navy beans
5
:
5
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin C +125%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +38%
Contains more Vitamin A +∞%
Contains more Vitamin E +2700%
Contains more Vitamin B5 +54.5%
Contains more Folate +48.6%
Contains more Vitamin K +183.3%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin C +125%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +38%
Contains more Vitamin A +∞%
Contains more Vitamin E +2700%
Contains more Vitamin B5 +54.5%
Contains more Folate +48.6%
Contains more Vitamin K +183.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Fats +17%
Contains more Carbs +25.5%
Contains more Other +37.2%
Equal in Protein - 7.73
Equal in Water - 70.04
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Cowpea (Black-eyed pea)
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 Fats +17%
Contains more Carbs +25.5%
Contains more Other +37.2%
Equal in Protein - 7.73
Equal in Water - 70.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
3
:
0
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -29%
Contains more Monounsaturated Fat +222.7%
Contains more Polyunsaturated fat +117.8%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -29%
Contains more Monounsaturated Fat +222.7%
Contains more Polyunsaturated fat +117.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Cowpea (Black-eyed pea) Opinion
Net carbs 15.55g 14.26g Navy beans
Protein 8.23g 7.73g Navy beans
Fats 0.62g 0.53g Navy beans
Carbs 26.05g 20.76g Navy beans
Calories 140kcal 116kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g 3.3g Navy beans
Fiber 10.5g 6.5g Navy beans
Calcium 69mg 24mg Navy beans
Iron 2.36mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 53mg 53mg
Phosphorus 144mg 156mg Cowpea (Black-eyed pea)
Potassium 389mg 278mg Navy beans
Sodium 0mg 4mg Navy beans
Zinc 1.03mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.21mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.527mg 0.475mg Navy beans
Selenium 2.9µg 2.5µg Navy beans
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.01mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.9mg 0.4mg Navy beans
Vitamin B1 0.237mg 0.202mg Navy beans
Vitamin B2 0.066mg 0.055mg Navy beans
Vitamin B3 0.649mg 0.495mg Navy beans
Vitamin B5 0.266mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.138mg 0.1mg Navy beans
Folate 140µg 208µg Cowpea (Black-eyed pea)
Vitamin K 0.6µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.1mg 0.095mg Navy beans
Threonine 0.289mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.387mg 0.314mg Navy beans
Leucine 0.7mg 0.592mg Navy beans
Lysine 0.52mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.111mg 0.11mg Navy beans
Phenylalanine 0.471mg 0.451mg Navy beans
Valine 0.504mg 0.368mg Navy beans
Histidine 0.206mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.098g 0.138g Navy beans
Monounsaturated Fat 0.142g 0.044g Navy beans
Polyunsaturated fat 0.49g 0.225g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Navy beans
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
43%
Navy beans
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 2.93g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 13)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.7)
Which food is richer in minerals?
?
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.
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.