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  6. Cowpea (Black-eyed pea) vs. Bean

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

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Important differences between Cowpea (Black-eyed pea) and Bean

  • Bean has less Folate, Iron, Phosphorus, and Copper.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 46% more.
  • Cowpea (Black-eyed pea) has 9 times more Iron than Bean. Cowpea (Black-eyed pea) has 2.51mg of Iron, while Bean has 0.29mg.
  • Cowpea (Black-eyed pea) is lower in Sugar.

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beans, baked, canned, no salt added.

Infographic

Cowpea (Black-eyed pea) vs Bean 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
5
:
5
Bean
Bean
Contains more Iron +765.5%
Contains more Magnesium +65.6%
Contains more Phosphorus +50%
Contains more Copper +30.1%
Contains more Calcium +108.3%
Contains less Sodium -75%
Contains more Selenium +80%
Equal in Potassium - 296
Equal in Zinc - 1.4
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +765.5%
Contains more Magnesium +65.6%
Contains more Phosphorus +50%
Contains more Copper +30.1%
Contains more Calcium +108.3%
Contains less Sodium -75%
Contains more Selenium +80%
Equal in Potassium - 296
Equal in Zinc - 1.4

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
6
:
4
Bean
Bean
Contains more Vitamin E +86.7%
Contains more Vitamin B1 +34.7%
Contains more Vitamin B3 +15.1%
Contains more Folate +766.7%
Contains more Vitamin K +112.5%
Contains more Vitamin A +606.7%
Contains more Vitamin C +675%
Contains more Vitamin B6 +30%
Equal in Vitamin B2 - 0.06
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +86.7%
Contains more Vitamin B1 +34.7%
Contains more Vitamin B3 +15.1%
Contains more Folate +766.7%
Contains more Vitamin K +112.5%
Contains more Vitamin A +606.7%
Contains more Vitamin C +675%
Contains more Vitamin B6 +30%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
3
:
2
Bean
Bean
Contains more Protein +61%
Contains more Fats +32.5%
Contains more Other +81.9%
Equal in Carbs - 20.49
Equal in Water - 72.6
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +61%
Contains more Fats +32.5%
Contains more Other +81.9%
Equal in Carbs - 20.49
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +25.7%
Contains more Polyunsaturated fat +30.8%
Contains less Saturated Fat -25.4%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +25.7%
Contains more Polyunsaturated fat +30.8%
Contains less Saturated Fat -25.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Bean Opinion
Net carbs 14.26g 14.99g Bean
Protein 7.73g 4.8g Cowpea (Black-eyed pea)
Fats 0.53g 0.4g Cowpea (Black-eyed pea)
Carbs 20.76g 20.49g Cowpea (Black-eyed pea)
Calories 116kcal 105kcal Cowpea (Black-eyed pea)
Sugar 3.3g 7.78g Cowpea (Black-eyed pea)
Fiber 6.5g 5.5g Cowpea (Black-eyed pea)
Calcium 24mg 50mg Bean
Iron 2.51mg 0.29mg Cowpea (Black-eyed pea)
Magnesium 53mg 32mg Cowpea (Black-eyed pea)
Phosphorus 156mg 104mg Cowpea (Black-eyed pea)
Potassium 278mg 296mg Bean
Sodium 4mg 1mg Bean
Zinc 1.29mg 1.4mg Bean
Copper 0.268mg 0.206mg Cowpea (Black-eyed pea)
Manganese 0.475mg Cowpea (Black-eyed pea)
Selenium 2.5µg 4.5µg Bean
Vitamin A 15IU 106IU Bean
Vitamin A RAE 1µg 5µg Bean
Vitamin E 0.28mg 0.15mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 3.1mg Bean
Vitamin B1 0.202mg 0.15mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.06mg Bean
Vitamin B3 0.495mg 0.43mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.13mg Bean
Folate 208µg 24µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 0.8µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg Cowpea (Black-eyed pea)
Threonine 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg Cowpea (Black-eyed pea)
Leucine 0.592mg Cowpea (Black-eyed pea)
Lysine 0.523mg Cowpea (Black-eyed pea)
Methionine 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg Cowpea (Black-eyed pea)
Valine 0.368mg Cowpea (Black-eyed pea)
Histidine 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.103g Bean
Monounsaturated Fat 0.044g 0.035g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.172g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Bean
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
24%
Cowpea (Black-eyed pea)
11%
Bean
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
25%
Bean

Comparison summary

Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 4.48g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 19)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.