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  6. Baked beans vs. Cowpea (Black-eyed pea)

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

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How are baked beans and cowpea (Black-eyed pea) different?

  • Baked beans are richer in selenium, while cowpea (Black-eyed pea) is higher in folate, copper, manganese, phosphorus, iron, vitamin B1, and vitamin B5.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 40% more than baked beans.
  • Baked beans contain 106 times more sodium than cowpea (Black-eyed pea). Baked beans contain 422mg of sodium, while cowpea (Black-eyed pea) contains 4mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index (52) than baked beans (40).

Beans, baked, home prepared and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +154.2%
Contains more PotassiumPotassium +28.8%
Contains more SeleniumSelenium +128%
Contains more MagnesiumMagnesium +23.3%
Contains more IronIron +26.1%
Contains more CopperCopper +68.6%
Contains more ZincZinc +76.7%
Contains more PhosphorusPhosphorus +43.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +86.3%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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 +175%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +48.5%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B5Vitamin B5 +165.2%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more FolateFolate +333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Cowpea (Black-eyed pea) DV% diff.
Folate 48µg 208µg 40%
Sodium 422mg 4mg 18%
Copper 0.159mg 0.268mg 12%
Manganese 0.255mg 0.475mg 10%
Saturated fat 1.948g 0.138g 8%
Fats 5.15g 0.53g 7%
Phosphorus 109mg 156mg 7%
Iron 1.99mg 2.51mg 7%
Selenium 5.7µg 2.5µg 6%
Choline 32.2mg 6%
Vitamin B1 0.136mg 0.202mg 6%
Zinc 0.73mg 1.29mg 5%
Vitamin B5 0.155mg 0.411mg 5%
Monounsaturated fat 2.133g 0.044g 5%
Fiber 5.5g 6.5g 4%
Calcium 61mg 24mg 4%
Protein 5.54g 7.73g 4%
Polyunsaturated fat 0.74g 0.225g 3%
Calories 155kcal 116kcal 2%
Vitamin E 0.28mg 2%
Cholesterol 5mg 0mg 2%
Potassium 358mg 278mg 2%
Magnesium 43mg 53mg 2%
Vitamin C 1.1mg 0.4mg 1%
Vitamin B3 0.408mg 0.495mg 1%
Vitamin B6 0.09mg 0.1mg 1%
Vitamin K 1.7µg 1%
Carbs 21.63g 20.76g 0%
Net carbs 16.13g 14.26g N/A
Sugar 3.3g N/A
Vitamin A 0µg 1µg 0%
Vitamin B2 0.049mg 0.055mg 0%
Tryptophan 0.067mg 0.095mg 0%
Threonine 0.228mg 0.294mg 0%
Isoleucine 0.242mg 0.314mg 0%
Leucine 0.428mg 0.592mg 0%
Lysine 0.379mg 0.523mg 0%
Methionine 0.086mg 0.11mg 0%
Phenylalanine 0.287mg 0.451mg 0%
Valine 0.282mg 0.368mg 0%
Histidine 0.153mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 FatsFats +871.7%
Contains more OtherOther +167%
Contains more ProteinProtein +39.5%
~equal in Carbs ~20.76g
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +4747.7%
Contains more Poly. FatPolyunsaturated fat +228.9%
Contains less Sat. FatSaturated fat -92.9%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.