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

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

  • Cowpea (Black-eyed pea) has less Folate, Copper, Selenium, Vitamin B1, Phosphorus, Fiber, Potassium, Iron, Magnesium, and Manganese.
  • Bean covers your daily Folate needs 79% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 11 times less Selenium than Bean. Bean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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 Cowpea (Black-eyed pea) Opinion
Net carbs 47.05g 14.26g Bean
Protein 21.42g 7.73g Bean
Fats 1.23g 0.53g Bean
Carbs 62.55g 20.76g Bean
Calories 347kcal 116kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 3.3g Bean
Fiber 15.5g 6.5g Bean
Calcium 113mg 24mg Bean
Iron 5.07mg 2.51mg Bean
Magnesium 176mg 53mg Bean
Phosphorus 411mg 156mg Bean
Potassium 1393mg 278mg Bean
Sodium 12mg 4mg Cowpea (Black-eyed pea)
Zinc 2.28mg 1.29mg Bean
Copper 0.893mg 0.268mg Bean
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.21mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0.4mg Bean
Vitamin B1 0.713mg 0.202mg Bean
Vitamin B2 0.212mg 0.055mg Bean
Vitamin B3 1.174mg 0.495mg Bean
Vitamin B5 0.785mg 0.411mg Bean
Vitamin B6 0.474mg 0.1mg Bean
Folate 525µg 208µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 1.7µg Bean
Tryptophan 0.237mg 0.095mg Bean
Threonine 0.81mg 0.294mg Bean
Isoleucine 0.871mg 0.314mg Bean
Leucine 1.558mg 0.592mg Bean
Lysine 1.356mg 0.523mg Bean
Methionine 0.259mg 0.11mg Bean
Phenylalanine 1.095mg 0.451mg Bean
Valine 0.998mg 0.368mg Bean
Histidine 0.556mg 0.24mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.229g 0.044g Bean
Polyunsaturated fat 0.407g 0.225g Bean

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
24
Cowpea (Black-eyed pea)
Mineral Summary Score
126
Bean
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
46%
Cowpea (Black-eyed pea)
Carbohydrates
63%
Bean
21%
Cowpea (Black-eyed pea)
Fats
6%
Bean
2%
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
Bean is lower in Sugar (difference - 1.19g)
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 is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.