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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.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more MagnesiumMagnesium +232.1%
Contains more CalciumCalcium +370.8%
Contains more PotassiumPotassium +401.1%
Contains more IronIron +102%
Contains more CopperCopper +233.2%
Contains more ZincZinc +76.7%
Contains more PhosphorusPhosphorus +163.5%
Contains more ManganeseManganese +141.7%
Contains more SeleniumSelenium +1016%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +1475%
Contains more Vitamin B1Vitamin B1 +253%
Contains more Vitamin B2Vitamin B2 +285.5%
Contains more Vitamin B3Vitamin B3 +137.2%
Contains more Vitamin B5Vitamin B5 +91%
Contains more Vitamin B6Vitamin B6 +374%
Contains more Vitamin KVitamin K +229.4%
Contains more FolateFolate +152.4%
Contains more CholineCholine +105.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 ProteinProtein +177.1%
Contains more FatsFats +132.1%
Contains more CarbsCarbs +201.3%
Contains more OtherOther +269.1%
Contains more WaterWater +518.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +420.5%
Contains more Poly. FatPolyunsaturated fat +80.9%
Contains less Sat. FatSaturated 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) DV% diff.
Folate 525µg 208µg 79%
Copper 0.893mg 0.268mg 69%
Selenium 27.9µg 2.5µg 46%
Vitamin B1 0.713mg 0.202mg 43%
Phosphorus 411mg 156mg 36%
Fiber 15.5g 6.5g 36%
Potassium 1393mg 278mg 33%
Iron 5.07mg 2.51mg 32%
Vitamin B6 0.474mg 0.1mg 29%
Magnesium 176mg 53mg 29%
Manganese 1.148mg 0.475mg 29%
Protein 21.42g 7.73g 27%
Carbs 62.55g 20.76g 14%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.055mg 12%
Calories 347kcal 116kcal 12%
Zinc 2.28mg 1.29mg 9%
Calcium 113mg 24mg 9%
Vitamin B5 0.785mg 0.411mg 7%
Vitamin C 6.3mg 0.4mg 7%
Choline 66.2mg 32.2mg 6%
Vitamin B3 1.174mg 0.495mg 4%
Vitamin K 5.6µg 1.7µg 3%
Fats 1.23g 0.53g 1%
Polyunsaturated fat 0.407g 0.225g 1%
Net carbs 47.05g 14.26g N/A
Sugar 2.11g 3.3g N/A
Sodium 12mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.21mg 0.28mg 0%
Saturated fat 0.235g 0.138g 0%
Monounsaturated fat 0.229g 0.044g 0%
Tryptophan 0.237mg 0.095mg 0%
Threonine 0.81mg 0.294mg 0%
Isoleucine 0.871mg 0.314mg 0%
Leucine 1.558mg 0.592mg 0%
Lysine 1.356mg 0.523mg 0%
Methionine 0.259mg 0.11mg 0%
Phenylalanine 1.095mg 0.451mg 0%
Valine 0.998mg 0.368mg 0%
Histidine 0.556mg 0.24mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
23%
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.