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Bean vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Cowpea
Cowpea contains less Sugars (difference - 3.3g)
Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 5)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Bean Cowpea
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
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
32
Bean
8
Cowpea
Mineral Summary Score
88
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
Bean
7
:
1
Cowpea
Contains more Iron +168.5%
Contains more Calcium +450%
Contains more Potassium +348.2%
Contains more Magnesium +256.6%
Contains more Copper +251.1%
Contains more Zinc +107.8%
Contains more Phosphorus +135.3%
Contains less Sodium -73.3%
Contains more Iron +168.5%
Contains more Calcium +450%
Contains more Potassium +348.2%
Contains more Magnesium +256.6%
Contains more Copper +251.1%
Contains more Zinc +107.8%
Contains more Phosphorus +135.3%
Contains less Sodium -73.3%

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
Bean
9
:
0
Cowpea
Contains more Vitamin C +1100%
Contains more Vitamin A +660%
Contains more Vitamin E +82.1%
Contains more Vitamin B1 +207.4%
Contains more Vitamin B2 +323.6%
Contains more Vitamin B3 +354.7%
Contains more Vitamin B5 +364.7%
Contains more Vitamin B6 +282%
Contains more Vitamin K +429.4%
Contains more Vitamin C +1100%
Contains more Vitamin A +660%
Contains more Vitamin E +82.1%
Contains more Vitamin B1 +207.4%
Contains more Vitamin B2 +323.6%
Contains more Vitamin B3 +354.7%
Contains more Vitamin B5 +364.7%
Contains more Vitamin B6 +282%
Contains more Vitamin K +429.4%

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
143%
Bean
46%
Cowpea
Carbohydrates
63%
Bean
21%
Cowpea
Fats
5%
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 Bean Cowpea Opinion
Calories 347 116 Bean
Protein 23.86 7.73 Bean
Fats 1.15 0.53 Bean
Vitamin C 4.8 0.4 Bean
Carbs 62.62 20.76 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 2.51 Bean
Calcium 132 24 Bean
Potassium 1246 278 Bean
Magnesium 189 53 Bean
Sugars 6.6 3.3 Bean
Fiber 16.3 6.5 Bean
Copper 0.941 0.268 Bean
Zinc 2.68 1.29 Bean
Starch
Phosphorus 367 156 Bean
Sodium 15 4 Cowpea
Vitamin A 114 15 Bean
Vitamin E 0.51 0.28 Bean
Vitamin D 0 0
Vitamin B1 0.621 0.202 Bean
Vitamin B2 0.233 0.055 Bean
Vitamin B3 2.251 0.495 Bean
Vitamin B5 1.91 0.411 Bean
Vitamin B6 0.382 0.1 Bean
Vitamin B12 0 0
Vitamin K 9 1.7 Bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.348 0.138 Cowpea
Monounsaturated Fat 0.161 0.044 Bean
Polyunsaturated fat 0.384 0.225 Bean
Tryptophan 0.26 0.095 Bean
Threonine 0.782 0.294 Bean
Isoleucine 1.008 0.314 Bean
Leucine 1.847 0.592 Bean
Lysine 1.664 0.523 Bean
Methionine 0.286 0.11 Bean
Phenylalanine 1.443 0.451 Bean
Valine 1.237 0.368 Bean
Histidine 0.695 0.24 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.