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

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

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Important differences between beans and cowpea (Black-eyed pea)

  • Beans have less folate, iron, phosphorus, and copper.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 46% more.
  • Beans have 2 times more sugar than cowpea (Black-eyed pea). Beans have 7.78g of sugar, while cowpea (Black-eyed pea) has 3.3g.
  • Cowpea (Black-eyed pea) has a higher glycemic index than beans.

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

Beans vs Cowpea (Black-eyed pea) infographic
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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.
Beans
Beans
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.
Beans
Beans
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% 1.7% 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% 0.33% 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 +400%
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

All nutrients comparison - raw data values

Nutrient Beans Cowpea (Black-eyed pea) DV% diff.
Folate 24µg 208µg 46%
Iron 0.29mg 2.51mg 28%
Manganese 0.475mg 21%
Vitamin B5 0.411mg 8%
Copper 0.206mg 0.268mg 7%
Phosphorus 104mg 156mg 7%
Protein 4.8g 7.73g 6%
Magnesium 32mg 53mg 5%
Vitamin B1 0.15mg 0.202mg 4%
Fiber 5.5g 6.5g 4%
Selenium 4.5µg 2.5µg 4%
Vitamin C 3.1mg 0.4mg 3%
Calcium 50mg 24mg 3%
Vitamin B6 0.13mg 0.1mg 2%
Vitamin E 0.15mg 0.28mg 1%
Vitamin K 0.8µg 1.7µg 1%
Calories 105kcal 116kcal 1%
Potassium 296mg 278mg 1%
Zinc 1.4mg 1.29mg 1%
Fats 0.4g 0.53g 0%
Carbs 20.49g 20.76g 0%
Net carbs 14.99g 14.26g N/A
Sugar 7.78g 3.3g N/A
Sodium 1mg 4mg 0%
Vitamin A 5µg 1µg 0%
Vitamin B2 0.06mg 0.055mg 0%
Vitamin B3 0.43mg 0.495mg 0%
Saturated fat 0.103g 0.138g 0%
Choline 30.8mg 32.2mg 0%
Monounsaturated fat 0.035g 0.044g 0%
Polyunsaturated fat 0.172g 0.225g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
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
Beans
Beans
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%

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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. Beans - 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.