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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
5
:
5
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +108.3%
Contains less Sodium -75%
Contains more Selenium +80%
Contains more Iron +765.5%
Contains more Magnesium +65.6%
Contains more Phosphorus +50%
Contains more Copper +30.1%
Equal in Potassium - 278
Equal in Zinc - 1.29
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
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 +108.3%
Contains less Sodium -75%
Contains more Selenium +80%
Contains more Iron +765.5%
Contains more Magnesium +65.6%
Contains more Phosphorus +50%
Contains more Copper +30.1%
Equal in Potassium - 278
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
4
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +606.7%
Contains more Vitamin C +675%
Contains more Vitamin B6 +30%
Contains more Vitamin E +86.7%
Contains more Vitamin B1 +34.7%
Contains more Vitamin B3 +15.1%
Contains more Folate +766.7%
Contains more Vitamin K +112.5%
Equal in Vitamin B2 - 0.055
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 A +606.7%
Contains more Vitamin C +675%
Contains more Vitamin B6 +30%
Contains more Vitamin E +86.7%
Contains more Vitamin B1 +34.7%
Contains more Vitamin B3 +15.1%
Contains more Folate +766.7%
Contains more Vitamin K +112.5%
Equal in Vitamin B2 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Other +81.9%
Contains more Protein +61%
Contains more Fats +32.5%
Equal in Carbs - 20.76
Equal in Water - 70.04
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 Other +81.9%
Contains more Protein +61%
Contains more Fats +32.5%
Equal in Carbs - 20.76
Equal in Water - 70.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -25.4%
Contains more Monounsaturated Fat +25.7%
Contains more Polyunsaturated fat +30.8%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -25.4%
Contains more Monounsaturated Fat +25.7%
Contains more Polyunsaturated 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
Net carbs 14.99g 14.26g Bean
Protein 4.8g 7.73g Cowpea (Black-eyed pea)
Fats 0.4g 0.53g Cowpea (Black-eyed pea)
Carbs 20.49g 20.76g Cowpea (Black-eyed pea)
Calories 105kcal 116kcal Cowpea (Black-eyed pea)
Sugar 7.78g 3.3g Cowpea (Black-eyed pea)
Fiber 5.5g 6.5g Cowpea (Black-eyed pea)
Calcium 50mg 24mg Bean
Iron 0.29mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 32mg 53mg Cowpea (Black-eyed pea)
Phosphorus 104mg 156mg Cowpea (Black-eyed pea)
Potassium 296mg 278mg Bean
Sodium 1mg 4mg Bean
Zinc 1.4mg 1.29mg Bean
Copper 0.206mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.475mg Cowpea (Black-eyed pea)
Selenium 4.5µg 2.5µg Bean
Vitamin A 106IU 15IU Bean
Vitamin A RAE 5µg 1µg Bean
Vitamin E 0.15mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 3.1mg 0.4mg 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
Folate 24µg 208µg Cowpea (Black-eyed pea)
Vitamin K 0.8µg 1.7µg 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)
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)

Which food is preferable for your diet?

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