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  6. Cranberry bean raw vs. Cowpea (Black-eyed pea)

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

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Important differences between cranberry bean raw and cowpea (Black-eyed pea)

  • Cowpea (Black-eyed pea) has less folate, fiber, copper, vitamin B1, iron, potassium, phosphorus, magnesium, zinc, and manganese.
  • Cranberry bean raw's daily need coverage for folate is 99% more.
  • Cranberry bean raw has 5 times more potassium than cowpea (Black-eyed pea). Cranberry bean raw has 1332mg of potassium, while cowpea (Black-eyed pea) has 278mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +194.3%
Contains more CalciumCalcium +429.2%
Contains more PotassiumPotassium +379.1%
Contains more IronIron +99.2%
Contains more CopperCopper +196.3%
Contains more ZincZinc +181.4%
Contains more PhosphorusPhosphorus +138.5%
Contains more ManganeseManganese +93.7%
Contains more SeleniumSelenium +408%
Contains less SodiumSodium -33.3%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +269.8%
Contains more Vitamin B2Vitamin B2 +287.3%
Contains more Vitamin B3Vitamin B3 +193.9%
Contains more Vitamin B5Vitamin B5 +82%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +190.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Cowpea (Black-eyed pea) DV% diff.
Folate 604µg 208µg 99%
Fiber 24.7g 6.5g 73%
Copper 0.794mg 0.268mg 58%
Vitamin B1 0.747mg 0.202mg 45%
Protein 23.03g 7.73g 31%
Potassium 1332mg 278mg 31%
Iron 5mg 2.51mg 31%
Phosphorus 372mg 156mg 31%
Magnesium 156mg 53mg 25%
Zinc 3.63mg 1.29mg 21%
Manganese 0.92mg 0.475mg 19%
Selenium 12.7µg 2.5µg 19%
Vitamin B6 0.309mg 0.1mg 16%
Carbs 60.05g 20.76g 13%
Vitamin B2 0.213mg 0.055mg 12%
Calories 335kcal 116kcal 11%
Calcium 127mg 24mg 10%
Vitamin B5 0.748mg 0.411mg 7%
Vitamin B3 1.455mg 0.495mg 6%
Choline 32.2mg 6%
Polyunsaturated fat 0.527g 0.225g 2%
Vitamin E 0.28mg 2%
Saturated fat 0.316g 0.138g 1%
Vitamin K 1.7µg 1%
Fats 1.23g 0.53g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 35.35g 14.26g N/A
Sugar 3.3g N/A
Sodium 6mg 4mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.106g 0.044g 0%
Tryptophan 0.273mg 0.095mg 0%
Threonine 0.969mg 0.294mg 0%
Isoleucine 1.017mg 0.314mg 0%
Leucine 1.838mg 0.592mg 0%
Lysine 1.58mg 0.523mg 0%
Methionine 0.346mg 0.11mg 0%
Phenylalanine 1.245mg 0.451mg 0%
Valine 1.205mg 0.368mg 0%
Histidine 0.641mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +197.9%
Contains more FatsFats +132.1%
Contains more CarbsCarbs +189.3%
Contains more OtherOther +251.1%
Contains more WaterWater +465.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +140.9%
Contains more Poly. FatPolyunsaturated fat +134.2%
Contains less Sat. FatSaturated fat -56.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.