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

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

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A recap on differences between Bean raw and Cowpea (Black-eyed pea)

  • Cowpea (Black-eyed pea) has less Folate, Copper, Selenium, Vitamin B1, Phosphorus, Fiber, Potassium, Iron, Magnesium, and Manganese.
  • Bean raw covers your daily Folate needs 79% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 11 times less Selenium than Bean raw. Bean raw contains 27.9µg of Selenium, while Cowpea (Black-eyed pea) contains 2.5µg.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Bean raw vs Cowpea (Black-eyed pea) 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.
Bean raw
Bean raw
9
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +370.8%
Contains more Iron +102%
Contains more Magnesium +232.1%
Contains more Phosphorus +163.5%
Contains more Potassium +401.1%
Contains more Zinc +76.7%
Contains more Copper +233.2%
Contains more Manganese +141.7%
Contains more Selenium +1016%
Contains less Sodium -66.7%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +370.8%
Contains more Iron +102%
Contains more Magnesium +232.1%
Contains more Phosphorus +163.5%
Contains more Potassium +401.1%
Contains more Zinc +76.7%
Contains more Copper +233.2%
Contains more Manganese +141.7%
Contains more Selenium +1016%
Contains less Sodium -66.7%

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.
Bean raw
Bean raw
8
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin C +1475%
Contains more Vitamin B1 +253%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +374%
Contains more Folate +152.4%
Contains more Vitamin K +229.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin C +1475%
Contains more Vitamin B1 +253%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +374%
Contains more Folate +152.4%
Contains more Vitamin K +229.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +177.1%
Contains more Fats +132.1%
Contains more Carbs +201.3%
Contains more Other +269.1%
Contains more Water +518.2%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Contains more Protein +177.1%
Contains more Fats +132.1%
Contains more Carbs +201.3%
Contains more Other +269.1%
Contains more Water +518.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +420.5%
Contains more Polyunsaturated fat +80.9%
Contains less Saturated Fat -41.3%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +420.5%
Contains more Polyunsaturated fat +80.9%
Contains less Saturated Fat -41.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Cowpea (Black-eyed pea) Opinion
Net carbs 47.05g 14.26g Bean raw
Protein 21.42g 7.73g Bean raw
Fats 1.23g 0.53g Bean raw
Carbs 62.55g 20.76g Bean raw
Calories 347kcal 116kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 3.3g Bean raw
Fiber 15.5g 6.5g Bean raw
Calcium 113mg 24mg Bean raw
Iron 5.07mg 2.51mg Bean raw
Magnesium 176mg 53mg Bean raw
Phosphorus 411mg 156mg Bean raw
Potassium 1393mg 278mg Bean raw
Sodium 12mg 4mg Cowpea (Black-eyed pea)
Zinc 2.28mg 1.29mg Bean raw
Copper 0.893mg 0.268mg Bean raw
Manganese 1.148mg 0.475mg Bean raw
Selenium 27.9µg 2.5µg Bean raw
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.21mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 6.3mg 0.4mg Bean raw
Vitamin B1 0.713mg 0.202mg Bean raw
Vitamin B2 0.212mg 0.055mg Bean raw
Vitamin B3 1.174mg 0.495mg Bean raw
Vitamin B5 0.785mg 0.411mg Bean raw
Vitamin B6 0.474mg 0.1mg Bean raw
Folate 525µg 208µg Bean raw
Vitamin K 5.6µg 1.7µg Bean raw
Tryptophan 0.237mg 0.095mg Bean raw
Threonine 0.81mg 0.294mg Bean raw
Isoleucine 0.871mg 0.314mg Bean raw
Leucine 1.558mg 0.592mg Bean raw
Lysine 1.356mg 0.523mg Bean raw
Methionine 0.259mg 0.11mg Bean raw
Phenylalanine 1.095mg 0.451mg Bean raw
Valine 0.998mg 0.368mg Bean raw
Histidine 0.556mg 0.24mg Bean raw
Saturated Fat 0.235g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.229g 0.044g Bean raw
Polyunsaturated fat 0.407g 0.225g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Cowpea (Black-eyed pea)
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
70%
Bean raw
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
131%
Bean raw
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.097g)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 1.19g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 19)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.