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  6. Kidney beans raw vs. Cowpea (Black-eyed pea)

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

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

  • The amount of Copper, Fiber, Iron, Folate, Phosphorus, Potassium, Vitamin B1, Manganese, Vitamin B6, and Magnesium in Kidney beans raw is higher than in Cowpea (Black-eyed pea).
  • Kidney beans raw covers your daily Copper needs 77% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) has 5 times less Potassium than Kidney beans raw. Kidney beans raw 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 beans 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.
Kidney beans raw
Kidney beans raw
9
:
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 more Manganese +114.9%
Contains more Selenium +28%
Contains less Sodium -83.3%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
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 more Manganese +114.9%
Contains more Selenium +28%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans raw
Kidney beans raw
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 beans raw
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 beans raw
Kidney beans raw
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 beans raw
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 beans raw
Kidney beans raw
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 beans raw
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw 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 beans raw Cowpea (Black-eyed pea) Opinion
Net carbs 35.11g 14.26g Kidney beans raw
Protein 23.58g 7.73g Kidney beans raw
Fats 0.83g 0.53g Kidney beans raw
Carbs 60.01g 20.76g Kidney beans raw
Calories 333kcal 116kcal Kidney beans raw
Sugar 2.23g 3.3g Kidney beans raw
Fiber 24.9g 6.5g Kidney beans raw
Calcium 143mg 24mg Kidney beans raw
Iron 8.2mg 2.51mg Kidney beans raw
Magnesium 140mg 53mg Kidney beans raw
Phosphorus 407mg 156mg Kidney beans raw
Potassium 1406mg 278mg Kidney beans raw
Sodium 24mg 4mg Cowpea (Black-eyed pea)
Zinc 2.79mg 1.29mg Kidney beans raw
Copper 0.958mg 0.268mg Kidney beans raw
Manganese 1.021mg 0.475mg Kidney beans raw
Selenium 3.2µg 2.5µg Kidney beans raw
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 beans raw
Vitamin B1 0.529mg 0.202mg Kidney beans raw
Vitamin B2 0.219mg 0.055mg Kidney beans raw
Vitamin B3 2.06mg 0.495mg Kidney beans raw
Vitamin B5 0.78mg 0.411mg Kidney beans raw
Vitamin B6 0.397mg 0.1mg Kidney beans raw
Folate 394µg 208µg Kidney beans raw
Vitamin K 19µg 1.7µg Kidney beans raw
Tryptophan 0.279mg 0.095mg Kidney beans raw
Threonine 0.992mg 0.294mg Kidney beans raw
Isoleucine 1.041mg 0.314mg Kidney beans raw
Leucine 1.882mg 0.592mg Kidney beans raw
Lysine 1.618mg 0.523mg Kidney beans raw
Methionine 0.355mg 0.11mg Kidney beans raw
Phenylalanine 1.275mg 0.451mg Kidney beans raw
Valine 1.233mg 0.368mg Kidney beans raw
Histidine 0.656mg 0.24mg Kidney beans raw
Saturated Fat 0.12g 0.138g Kidney beans raw
Monounsaturated Fat 0.064g 0.044g Kidney beans raw
Polyunsaturated fat 0.457g 0.225g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw 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 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%
Kidney beans raw
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
130%
Kidney beans raw
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 30)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw 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

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. Kidney beans raw - 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.