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

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

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Important differences between Bean and Cowpea (Black-eyed pea)

  • Bean has less Folate, Iron, Phosphorus, and Copper.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 46% more.
  • Bean has 2 times more Sugar than Cowpea (Black-eyed pea). Bean has 7.78g of Sugar, while Cowpea (Black-eyed pea) has 3.3g.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Bean 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
Bean
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 CalciumCalcium +108.3%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +65.6%
Contains more IronIron +765.5%
Contains more CopperCopper +30.1%
Contains more PhosphorusPhosphorus +50%
~equal in Potassium ~278mg
~equal in Zinc ~1.29mg

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
Bean
3
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +675%
Contains more Vitamin AVitamin A +606.7%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin EVitamin E +86.7%
Contains more Vitamin B1Vitamin B1 +34.7%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin KVitamin K +112.5%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 OtherOther +81.9%
Contains more ProteinProtein +61%
Contains more FatsFats +32.5%
~equal in Carbs ~20.76g
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 less Sat. FatSaturated Fat -25.4%
Contains more Mono. FatMonounsaturated Fat +25.7%
Contains more Poly. FatPolyunsaturated fat +30.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Cowpea (Black-eyed pea) Opinion
Calories 105kcal 116kcal Cowpea (Black-eyed pea)
Protein 4.8g 7.73g Cowpea (Black-eyed pea)
Fats 0.4g 0.53g Cowpea (Black-eyed pea)
Vitamin C 3.1mg 0.4mg Bean
Net carbs 14.99g 14.26g Bean
Carbs 20.49g 20.76g Cowpea (Black-eyed pea)
Magnesium 32mg 53mg Cowpea (Black-eyed pea)
Calcium 50mg 24mg Bean
Potassium 296mg 278mg Bean
Iron 0.29mg 2.51mg Cowpea (Black-eyed pea)
Sugar 7.78g 3.3g Cowpea (Black-eyed pea)
Fiber 5.5g 6.5g Cowpea (Black-eyed pea)
Copper 0.206mg 0.268mg Cowpea (Black-eyed pea)
Zinc 1.4mg 1.29mg Bean
Phosphorus 104mg 156mg Cowpea (Black-eyed pea)
Sodium 1mg 4mg Bean
Vitamin A 106IU 15IU Bean
Vitamin A 5µg 1µg Bean
Vitamin E 0.15mg 0.28mg Cowpea (Black-eyed pea)
Manganese 0.475mg Cowpea (Black-eyed pea)
Selenium 4.5µg 2.5µg Bean
Vitamin B1 0.15mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.06mg 0.055mg Bean
Vitamin B3 0.43mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.13mg 0.1mg Bean
Vitamin K 0.8µg 1.7µg Cowpea (Black-eyed pea)
Folate 24µg 208µg Cowpea (Black-eyed pea)
Choline 30.8mg 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.103g 0.138g Bean
Monounsaturated Fat 0.035g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.172g 0.225g Cowpea (Black-eyed pea)
Tryptophan 0.095mg Cowpea (Black-eyed pea)
Threonine 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg Cowpea (Black-eyed pea)
Leucine 0.592mg Cowpea (Black-eyed pea)
Lysine 0.523mg Cowpea (Black-eyed pea)
Methionine 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg Cowpea (Black-eyed pea)
Valine 0.368mg Cowpea (Black-eyed pea)
Histidine 0.24mg Cowpea (Black-eyed pea)

Which food is preferable for your diet?

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

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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
11%
Bean
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
25%
Bean
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 4.48g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 19)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
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.
Which food is richer in vitamins?
?
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.