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

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

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Differences between Kidney beans and Cowpea (Black-eyed pea)

  • Kidney beans has more Vitamin K, while Cowpea (Black-eyed pea) has more Folate, and Copper.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 20% higher.
  • Cowpea (Black-eyed pea) contains 5 times less Vitamin K than Kidney beans. Kidney beans contains 8.4µg of Vitamin K, while Cowpea (Black-eyed pea) contains 1.7µg.
  • The amount of Sugar in Kidney beans is lower.

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

Infographic

Kidney 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 +45.8%
Contains more PotassiumPotassium +45.7%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +26.2%
Contains more IronIron +13.1%
Contains more CopperCopper +24.1%
Contains more ZincZinc +29%
Contains more PhosphorusPhosphorus +13%
Contains more ManganeseManganese +10.5%
Contains more SeleniumSelenium +127.3%

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +394.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +833.3%
Contains more Vitamin B1Vitamin B1 +26.3%
Contains more Vitamin B5Vitamin B5 +86.8%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +12.2%
Contains more OtherOther +16%
~equal in Fats ~0.53g
~equal in Carbs ~20.76g
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 less Sat. FatSaturated Fat -47.1%
Contains more Poly. FatPolyunsaturated fat +23.6%
Contains more Mono. FatMonounsaturated Fat +12.8%

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 Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Kidney beans Cowpea (Black-eyed pea) Opinion
Calories 127kcal 116kcal Kidney beans
Protein 8.67g 7.73g Kidney beans
Fats 0.5g 0.53g Cowpea (Black-eyed pea)
Vitamin C 1.2mg 0.4mg Kidney beans
Net carbs 16.4g 14.26g Kidney beans
Carbs 22.8g 20.76g Kidney beans
Magnesium 42mg 53mg Cowpea (Black-eyed pea)
Calcium 35mg 24mg Kidney beans
Potassium 405mg 278mg Kidney beans
Iron 2.22mg 2.51mg Cowpea (Black-eyed pea)
Sugar 0.32g 3.3g Kidney beans
Fiber 6.4g 6.5g Cowpea (Black-eyed pea)
Copper 0.216mg 0.268mg Cowpea (Black-eyed pea)
Zinc 1mg 1.29mg Cowpea (Black-eyed pea)
Phosphorus 138mg 156mg Cowpea (Black-eyed pea)
Sodium 1mg 4mg Kidney beans
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.03mg 0.28mg Cowpea (Black-eyed pea)
Manganese 0.43mg 0.475mg Cowpea (Black-eyed pea)
Selenium 1.1µg 2.5µg Cowpea (Black-eyed pea)
Vitamin B1 0.16mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.058mg 0.055mg Kidney beans
Vitamin B3 0.578mg 0.495mg Kidney beans
Vitamin B5 0.22mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.12mg 0.1mg Kidney beans
Vitamin K 8.4µg 1.7µg Kidney beans
Folate 130µg 208µg Cowpea (Black-eyed pea)
Choline 30.5mg 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.073g 0.138g Kidney beans
Monounsaturated Fat 0.039g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.278g 0.225g Kidney beans
Tryptophan 0.104mg 0.095mg Kidney beans
Threonine 0.319mg 0.294mg Kidney beans
Isoleucine 0.41mg 0.314mg Kidney beans
Leucine 0.736mg 0.592mg Kidney beans
Lysine 0.607mg 0.523mg Kidney beans
Methionine 0.113mg 0.11mg Kidney beans
Phenylalanine 0.511mg 0.451mg Kidney beans
Valine 0.5mg 0.368mg Kidney beans
Histidine 0.238mg 0.24mg Cowpea (Black-eyed pea)

Which food is preferable for your diet?

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

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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
19%
Kidney beans
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
38%
Kidney beans
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.8)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) 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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.