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

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Significant differences between Kidney bean and Cowpea (Black-eyed pea)

  • The amount of Copper, Fiber, Iron, Folate, Phosphorus, Potassium, Vitamin B1, Manganese, Vitamin B6, and Magnesium in Kidney bean is higher than in Cowpea (Black-eyed pea).
  • Kidney bean covers your daily Copper needs 77% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) has 5 times less Potassium than Kidney bean. Kidney bean has 1406mg of Potassium, while Cowpea (Black-eyed pea) has 278mg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Kidney 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
Kidney bean
Kidney bean
7
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +495.8%
Contains more Iron +226.7%
Contains more Magnesium +164.2%
Contains more Phosphorus +160.9%
Contains more Potassium +405.8%
Contains more Zinc +116.3%
Contains more Copper +257.5%
Contains less Sodium -83.3%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +495.8%
Contains more Iron +226.7%
Contains more Magnesium +164.2%
Contains more Phosphorus +160.9%
Contains more Potassium +405.8%
Contains more Zinc +116.3%
Contains more Copper +257.5%
Contains less Sodium -83.3%

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
Kidney bean
Kidney bean
8
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin C +1025%
Contains more Vitamin B1 +161.9%
Contains more Vitamin B2 +298.2%
Contains more Vitamin B3 +316.2%
Contains more Vitamin B5 +89.8%
Contains more Vitamin B6 +297%
Contains more Folate +89.4%
Contains more Vitamin K +1017.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +27.3%
Kidney bean
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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 C +1025%
Contains more Vitamin B1 +161.9%
Contains more Vitamin B2 +298.2%
Contains more Vitamin B3 +316.2%
Contains more Vitamin B5 +89.8%
Contains more Vitamin B6 +297%
Contains more Folate +89.4%
Contains more Vitamin K +1017.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +27.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +205%
Contains more Fats +56.6%
Contains more Carbs +189.1%
Contains more Other +307.4%
Contains more Water +496.1%
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 Protein +205%
Contains more Fats +56.6%
Contains more Carbs +189.1%
Contains more Other +307.4%
Contains more Water +496.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
0
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -13%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +103.1%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 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 -13%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +103.1%

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.
Kidney bean Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Cowpea (Black-eyed pea) Opinion
Net carbs 35.11g 14.26g Kidney bean
Protein 23.58g 7.73g Kidney bean
Fats 0.83g 0.53g Kidney bean
Carbs 60.01g 20.76g Kidney bean
Calories 333kcal 116kcal Kidney bean
Sugar 2.23g 3.3g Kidney bean
Fiber 24.9g 6.5g Kidney bean
Calcium 143mg 24mg Kidney bean
Iron 8.2mg 2.51mg Kidney bean
Magnesium 140mg 53mg Kidney bean
Phosphorus 407mg 156mg Kidney bean
Potassium 1406mg 278mg Kidney bean
Sodium 24mg 4mg Cowpea (Black-eyed pea)
Zinc 2.79mg 1.29mg Kidney bean
Copper 0.958mg 0.268mg Kidney bean
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.22mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 4.5mg 0.4mg Kidney bean
Vitamin B1 0.529mg 0.202mg Kidney bean
Vitamin B2 0.219mg 0.055mg Kidney bean
Vitamin B3 2.06mg 0.495mg Kidney bean
Vitamin B5 0.78mg 0.411mg Kidney bean
Vitamin B6 0.397mg 0.1mg Kidney bean
Folate 394µg 208µg Kidney bean
Vitamin K 19µg 1.7µg Kidney bean
Tryptophan 0.279mg 0.095mg Kidney bean
Threonine 0.992mg 0.294mg Kidney bean
Isoleucine 1.041mg 0.314mg Kidney bean
Leucine 1.882mg 0.592mg Kidney bean
Lysine 1.618mg 0.523mg Kidney bean
Methionine 0.355mg 0.11mg Kidney bean
Phenylalanine 1.275mg 0.451mg Kidney bean
Valine 1.233mg 0.368mg Kidney bean
Histidine 0.656mg 0.24mg Kidney bean
Saturated Fat 0.12g 0.138g Kidney bean
Monounsaturated Fat 0.064g 0.044g Kidney bean
Polyunsaturated fat 0.457g 0.225g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
143%
Kidney bean
44%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 30)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 20mg)
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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.