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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.

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
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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 Calcium +45.8%
Contains more Potassium +45.7%
Contains less Sodium -75%
Contains more Iron +13.1%
Contains more Magnesium +26.2%
Contains more Phosphorus +13%
Contains more Zinc +29%
Contains more Copper +24.1%
Contains more Manganese +10.5%
Contains more Selenium +127.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +45.8%
Contains more Potassium +45.7%
Contains less Sodium -75%
Contains more Iron +13.1%
Contains more Magnesium +26.2%
Contains more Phosphorus +13%
Contains more Zinc +29%
Contains more Copper +24.1%
Contains more Manganese +10.5%
Contains more Selenium +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 C +200%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B6 +20%
Contains more Vitamin K +394.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +833.3%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B5 +86.8%
Contains more Folate +60%
Equal in Vitamin B2 - 0.055
Equal in Choline - 32.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 17% 22%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 18% 5%
Contains more Vitamin C +200%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B6 +20%
Contains more Vitamin K +394.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +833.3%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B5 +86.8%
Contains more Folate +60%
Equal in Vitamin B2 - 0.055
Equal in Choline - 32.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.2%
Contains more Other +16%
Equal in Fats - 0.53
Equal in Carbs - 20.76
Equal in Water - 70.04
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 Protein +12.2%
Contains more Other +16%
Equal in Fats - 0.53
Equal in Carbs - 20.76
Equal in Water - 70.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +23.6%
Contains more Monounsaturated Fat +12.8%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +23.6%
Contains more Monounsaturated 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
Net carbs 16.4g 14.26g Kidney beans
Protein 8.67g 7.73g Kidney beans
Fats 0.5g 0.53g Cowpea (Black-eyed pea)
Carbs 22.8g 20.76g Kidney beans
Calories 127kcal 116kcal Kidney beans
Sugar 0.32g 3.3g Kidney beans
Fiber 6.4g 6.5g Cowpea (Black-eyed pea)
Calcium 35mg 24mg Kidney beans
Iron 2.22mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 42mg 53mg Cowpea (Black-eyed pea)
Phosphorus 138mg 156mg Cowpea (Black-eyed pea)
Potassium 405mg 278mg Kidney beans
Sodium 1mg 4mg Kidney beans
Zinc 1mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.216mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.43mg 0.475mg Cowpea (Black-eyed pea)
Selenium 1.1µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.03mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 1.2mg 0.4mg Kidney beans
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
Folate 130µg 208µg Cowpea (Black-eyed pea)
Choline 30.5mg 32.2mg Cowpea (Black-eyed pea)
Vitamin K 8.4µg 1.7µg 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)
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

Which food is preferable for your diet?

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