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  6. Cowpea (Black-eyed pea) vs. Winged bean

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

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Important differences between Cowpea (Black-eyed pea) and Winged bean

  • Cowpea (Black-eyed pea) has more Folate, Phosphorus, Magnesium, Iron, and Vitamin B5, however, Winged bean has more Copper, Vitamin B1, Potassium, Vitamin B2, and Vitamin B3.
  • Winged bean's daily need coverage for Copper is 124% more.
  • Cowpea (Black-eyed pea) has 11 times more Folate than Winged bean. Cowpea (Black-eyed pea) has 208µg of Folate, while Winged bean has 19µg.

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Winged bean tuber, raw.

Infographic

Cowpea (Black-eyed pea) vs Winged 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
Winged bean
Winged bean
Contains more Iron +25.5%
Contains more Magnesium +120.8%
Contains more Phosphorus +246.7%
Contains less Sodium -88.6%
Contains more Selenium +257.1%
Contains more Calcium +25%
Contains more Potassium +110.8%
Contains more Copper +417.2%
Contains more Manganese +12%
Equal in Zinc - 1.39
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Iron +25.5%
Contains more Magnesium +120.8%
Contains more Phosphorus +246.7%
Contains less Sodium -88.6%
Contains more Selenium +257.1%
Contains more Calcium +25%
Contains more Potassium +110.8%
Contains more Copper +417.2%
Contains more Manganese +12%
Equal in Zinc - 1.39

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)
7
:
3
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +33.3%
Contains more Folate +994.7%
Contains more Vitamin B1 +87.6%
Contains more Vitamin B2 +170.9%
Contains more Vitamin B3 +231.3%
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +33.3%
Contains more Folate +994.7%
Contains more Vitamin B1 +87.6%
Contains more Vitamin B2 +170.9%
Contains more Vitamin B3 +231.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
4
Winged bean
Winged bean
Contains more Water +22%
Contains more Protein +50.1%
Contains more Fats +69.8%
Contains more Carbs +35.4%
Contains more Other +112.8%
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
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Water +22%
Contains more Protein +50.1%
Contains more Fats +69.8%
Contains more Carbs +35.4%
Contains more Other +112.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -37.8%
Contains more Polyunsaturated fat +29.3%
Contains more Monounsaturated Fat +431.8%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -37.8%
Contains more Polyunsaturated fat +29.3%
Contains more Monounsaturated Fat +431.8%

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) Winged bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Winged bean Opinion
Net carbs 14.26g 28.1g Winged bean
Protein 7.73g 11.6g Winged bean
Fats 0.53g 0.9g Winged bean
Carbs 20.76g 28.1g Winged bean
Calories 116kcal 148kcal Winged bean
Sugar 3.3g Winged bean
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 24mg 30mg Winged bean
Iron 2.51mg 2mg Cowpea (Black-eyed pea)
Magnesium 53mg 24mg Cowpea (Black-eyed pea)
Phosphorus 156mg 45mg Cowpea (Black-eyed pea)
Potassium 278mg 586mg Winged bean
Sodium 4mg 35mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.39mg Winged bean
Copper 0.268mg 1.386mg Winged bean
Manganese 0.475mg 0.532mg Winged bean
Selenium 2.5µg 0.7µg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.379mg Winged bean
Vitamin B2 0.055mg 0.149mg Winged bean
Vitamin B3 0.495mg 1.64mg Winged bean
Vitamin B5 0.411mg 0.116mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.075mg Cowpea (Black-eyed pea)
Folate 208µg 19µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.252mg Winged bean
Threonine 0.294mg 0.451mg Winged bean
Isoleucine 0.314mg 0.425mg Winged bean
Leucine 0.592mg 0.64mg Winged bean
Lysine 0.523mg 0.592mg Winged bean
Methionine 0.11mg 0.143mg Winged bean
Phenylalanine 0.451mg 0.451mg
Valine 0.368mg 0.599mg Winged bean
Histidine 0.24mg 0.241mg Winged bean
Saturated Fat 0.138g 0.222g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.234g Winged bean
Polyunsaturated fat 0.225g 0.174g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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)
17%
Winged bean
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.084g)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
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.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.