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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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.
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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
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
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
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% |