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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.
  • Kidney beans has a lower glycemic index. The glycemic index of kidney beans is 22, while the glycemic index of cowpea (Black-eyed pea) is 52.

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.

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Kidney beans vs Cowpea (Black-eyed pea) infographic
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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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Kidney beans Cowpea (Black-eyed pea) DV% diff.
Folate 130µg 208µg 20%
Vitamin K 8.4µg 1.7µg 6%
Copper 0.216mg 0.268mg 6%
Vitamin B1 0.16mg 0.202mg 4%
Vitamin B5 0.22mg 0.411mg 4%
Potassium 405mg 278mg 4%
Iron 2.22mg 2.51mg 4%
Magnesium 42mg 53mg 3%
Selenium 1.1µg 2.5µg 3%
Zinc 1mg 1.29mg 3%
Phosphorus 138mg 156mg 3%
Vitamin E 0.03mg 0.28mg 2%
Vitamin B6 0.12mg 0.1mg 2%
Protein 8.67g 7.73g 2%
Manganese 0.43mg 0.475mg 2%
Vitamin B3 0.578mg 0.495mg 1%
Calories 127kcal 116kcal 1%
Carbs 22.8g 20.76g 1%
Calcium 35mg 24mg 1%
Vitamin C 1.2mg 0.4mg 1%
Fats 0.5g 0.53g 0%
Net carbs 16.4g 14.26g N/A
Sugar 0.32g 3.3g N/A
Fiber 6.4g 6.5g 0%
Sodium 1mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.058mg 0.055mg 0%
Saturated fat 0.073g 0.138g 0%
Choline 30.5mg 32.2mg 0%
Monounsaturated fat 0.039g 0.044g 0%
Polyunsaturated fat 0.278g 0.225g 0%
Tryptophan 0.104mg 0.095mg 0%
Threonine 0.319mg 0.294mg 0%
Isoleucine 0.41mg 0.314mg 0%
Leucine 0.736mg 0.592mg 0%
Lysine 0.607mg 0.523mg 0%
Methionine 0.113mg 0.11mg 0%
Phenylalanine 0.511mg 0.451mg 0%
Valine 0.5mg 0.368mg 0%
Histidine 0.238mg 0.24mg 0%

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%

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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.