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Navy bean vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.7)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 4)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.053g)
Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 3.3g)
Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Navy bean Cowpea
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Navy 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
Navy bean
8
Cowpea
Mineral Summary Score
30
Navy 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
:
5
Cowpea
Contains more Potassium +10.4%
Contains more Magnesium +90.6%
Contains more Copper +32.8%
Contains more Iron +30.1%
Contains more Calcium +60%
Contains more Zinc +44.9%
Contains more Phosphorus +56%
Contains less Sodium -69.2%
Equal in Potassium - 278
Contains more Potassium +10.4%
Contains more Magnesium +90.6%
Contains more Copper +32.8%
Contains more Iron +30.1%
Contains more Calcium +60%
Contains more Zinc +44.9%
Contains more Phosphorus +56%
Contains less Sodium -69.2%
Equal in Potassium - 278

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
:
3
Cowpea
Contains more Vitamin C +4600%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +146.5%
Contains more Vitamin B5 +100.7%
Contains more Vitamin B6 +91%
Contains more Vitamin A +275%
Contains more Vitamin C +4600%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +146.5%
Contains more Vitamin B5 +100.7%
Contains more Vitamin B6 +91%
Contains more Vitamin A +275%

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
37%
Navy bean
46%
Cowpea
Carbohydrates
13%
Navy bean
21%
Cowpea
Fats
3%
Navy 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 Navy bean Cowpea Opinion
Calories 67 116 Cowpea
Protein 6.15 7.73 Cowpea
Fats 0.7 0.53 Navy bean
Vitamin C 18.8 0.4 Navy bean
Carbs 13.05 20.76 Cowpea
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 2.51 Cowpea
Calcium 15 24 Cowpea
Potassium 307 278 Navy bean
Magnesium 101 53 Navy bean
Sugars 3.3 Cowpea
Fiber 6.5 Cowpea
Copper 0.356 0.268 Navy bean
Zinc 0.89 1.29 Cowpea
Starch
Phosphorus 100 156 Cowpea
Sodium 13 4 Cowpea
Vitamin A 4 15 Cowpea
Vitamin E 0.28 Cowpea
Vitamin D 0 0
Vitamin B1 0.39 0.202 Navy bean
Vitamin B2 0.215 0.055 Navy bean
Vitamin B3 1.22 0.495 Navy bean
Vitamin B5 0.825 0.411 Navy bean
Vitamin B6 0.191 0.1 Navy bean
Vitamin B12 0 0
Vitamin K 1.7 Cowpea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.085 0.138 Navy bean
Monounsaturated Fat 0.052 0.044 Navy bean
Polyunsaturated fat 0.407 0.225 Navy bean
Tryptophan 0.064 0.095 Cowpea
Threonine 0.258 0.294 Cowpea
Isoleucine 0.273 0.314 Cowpea
Leucine 0.442 0.592 Cowpea
Lysine 0.35 0.523 Cowpea
Methionine 0.064 0.11 Cowpea
Phenylalanine 0.31 0.451 Cowpea
Valine 0.316 0.368 Cowpea
Histidine 0.172 0.24 Cowpea
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.