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

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How are black turtle bean and cowpea (Black-eyed pea) different?

  • Black turtle bean has more copper, iron, folate, vitamin B1, phosphorus, fiber, potassium, magnesium, manganese, and vitamin B6 than cowpea (Black-eyed pea).
  • Daily need coverage for copper for black turtle bean is 81% higher.
  • Black turtle bean contains 5 times more potassium than cowpea (Black-eyed pea). While black turtle bean contains 1500mg of potassium, cowpea (Black-eyed pea) contains only 278mg.
  • Black turtle bean has a lower glycemic index (20) than cowpea (Black-eyed pea) (52).

Beans, black turtle, mature seeds, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Black turtle 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 MagnesiumMagnesium +201.9%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +439.6%
Contains more IronIron +246.6%
Contains more CopperCopper +273.1%
Contains more ZincZinc +70.5%
Contains more PhosphorusPhosphorus +182.1%
Contains more ManganeseManganese +110.5%
Contains more SeleniumSelenium +28%
Contains less SodiumSodium -55.6%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 B1Vitamin B1 +345.5%
Contains more Vitamin B2Vitamin B2 +250.9%
Contains more Vitamin B3Vitamin B3 +294.9%
Contains more Vitamin B5Vitamin B5 +118.7%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin KVitamin K +229.4%
Contains more FolateFolate +113.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 ProteinProtein +174.9%
Contains more FatsFats +69.8%
Contains more CarbsCarbs +204.7%
Contains more OtherOther +283%
Contains more WaterWater +536.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 +77.3%
Contains more Poly. FatPolyunsaturated fat +72%
Contains less Sat. FatSaturated fat -40.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Cowpea (Black-eyed pea) DV% diff.
Copper 1mg 0.268mg 81%
Iron 8.7mg 2.51mg 77%
Folate 444µg 208µg 59%
Vitamin B1 0.9mg 0.202mg 58%
Phosphorus 440mg 156mg 41%
Potassium 1500mg 278mg 36%
Fiber 15.5g 6.5g 36%
Protein 21.25g 7.73g 27%
Magnesium 160mg 53mg 25%
Manganese 1mg 0.475mg 23%
Vitamin B6 0.286mg 0.1mg 14%
Carbs 63.25g 20.76g 14%
Calcium 160mg 24mg 14%
Vitamin B2 0.193mg 0.055mg 11%
Calories 339kcal 116kcal 11%
Vitamin B5 0.899mg 0.411mg 10%
Vitamin B3 1.955mg 0.495mg 9%
Zinc 2.2mg 1.29mg 8%
Choline 32.2mg 6%
Vitamin K 5.6µg 1.7µg 3%
Fats 0.9g 0.53g 1%
Polyunsaturated fat 0.387g 0.225g 1%
Selenium 3.2µg 2.5µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 47.75g 14.26g N/A
Sugar 2.12g 3.3g N/A
Sodium 9mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.21mg 0.28mg 0%
Saturated fat 0.232g 0.138g 0%
Monounsaturated fat 0.078g 0.044g 0%
Tryptophan 0.252mg 0.095mg 0%
Threonine 0.894mg 0.294mg 0%
Isoleucine 0.938mg 0.314mg 0%
Leucine 1.697mg 0.592mg 0%
Lysine 1.459mg 0.523mg 0%
Methionine 0.32mg 0.11mg 0%
Phenylalanine 1.149mg 0.451mg 0%
Valine 1.112mg 0.368mg 0%
Histidine 0.592mg 0.24mg 0%

Which food is preferable for your diet?

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

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
60%
Black turtle bean
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
135%
Black turtle bean
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.094g)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.