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Winged bean vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 3.3g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 10)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 0.084g)
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.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Winged bean Cowpea
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winged 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
12
Winged bean
8
Cowpea
Mineral Summary Score
46
Winged 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
:
4
Cowpea
Contains more Calcium +25%
Contains more Potassium +110.8%
Contains more Copper +417.2%
Contains more Iron +25.5%
Contains more Magnesium +120.8%
Contains more Phosphorus +246.7%
Contains less Sodium -88.6%
Equal in Zinc - 1.29
Contains more Calcium +25%
Contains more Potassium +110.8%
Contains more Copper +417.2%
Contains more Iron +25.5%
Contains more Magnesium +120.8%
Contains more Phosphorus +246.7%
Contains less Sodium -88.6%
Equal in Zinc - 1.29

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
:
6
Cowpea
Contains more Vitamin B1 +87.6%
Contains more Vitamin B2 +170.9%
Contains more Vitamin B3 +231.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +33.3%
Contains more Vitamin B1 +87.6%
Contains more Vitamin B2 +170.9%
Contains more Vitamin B3 +231.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +33.3%

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
70%
Winged bean
46%
Cowpea
Carbohydrates
28%
Winged bean
21%
Cowpea
Fats
4%
Winged 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 Winged bean Cowpea Opinion
Calories 148 116 Winged bean
Protein 11.6 7.73 Winged bean
Fats 0.9 0.53 Winged bean
Vitamin C 0 0.4 Cowpea
Carbs 28.1 20.76 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 2.51 Cowpea
Calcium 30 24 Winged bean
Potassium 586 278 Winged bean
Magnesium 24 53 Cowpea
Sugars 3.3 Cowpea
Fiber 6.5 Cowpea
Copper 1.386 0.268 Winged bean
Zinc 1.39 1.29 Winged bean
Starch
Phosphorus 45 156 Cowpea
Sodium 35 4 Cowpea
Vitamin A 0 15 Cowpea
Vitamin E 0.28 Cowpea
Vitamin D 0 0
Vitamin B1 0.379 0.202 Winged bean
Vitamin B2 0.149 0.055 Winged bean
Vitamin B3 1.64 0.495 Winged bean
Vitamin B5 0.116 0.411 Cowpea
Vitamin B6 0.075 0.1 Cowpea
Vitamin B12 0 0
Vitamin K 1.7 Cowpea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.222 0.138 Cowpea
Monounsaturated Fat 0.234 0.044 Winged bean
Polyunsaturated fat 0.174 0.225 Cowpea
Tryptophan 0.252 0.095 Winged bean
Threonine 0.451 0.294 Winged bean
Isoleucine 0.425 0.314 Winged bean
Leucine 0.64 0.592 Winged bean
Lysine 0.592 0.523 Winged bean
Methionine 0.143 0.11 Winged bean
Phenylalanine 0.451 0.451
Valine 0.599 0.368 Winged bean
Histidine 0.241 0.24 Winged 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.