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  6. Navy bean raw vs. Cowpea (Black-eyed pea)

Navy bean raw vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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How are navy bean raw and cowpea (Black-eyed pea) different?

  • Navy bean raw is higher in vitamin C, vitamin B1, vitamin B2, magnesium, copper, vitamin B5, and vitamin B6; however, cowpea (Black-eyed pea) is richer in folate, phosphorus, and iron.
  • Daily need coverage for vitamin C for navy bean raw is 20% higher.
  • Navy bean raw contains 4 times more vitamin B2 than cowpea (Black-eyed pea). While navy bean raw contains 0.215mg of vitamin B2, cowpea (Black-eyed pea) contains only 0.055mg.
  • Navy bean raw has a lower glycemic index (39) than cowpea (Black-eyed pea) (52).

Beans, navy, mature seeds, sprouted, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Navy bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 MagnesiumMagnesium +90.6%
Contains more CopperCopper +32.8%
Contains more CalciumCalcium +60%
Contains more IronIron +30.1%
Contains more ZincZinc +44.9%
Contains more PhosphorusPhosphorus +56%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +16.4%
Contains more SeleniumSelenium +316.7%
~equal in Potassium ~278mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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 +4600%
Contains more Vitamin B1Vitamin B1 +93.1%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +146.5%
Contains more Vitamin B5Vitamin B5 +100.7%
Contains more Vitamin B6Vitamin B6 +91%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +57.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Cowpea (Black-eyed pea) DV% diff.
Fiber 6.5g 26%
Vitamin C 18.8mg 0.4mg 20%
Folate 132µg 208µg 19%
Vitamin B1 0.39mg 0.202mg 16%
Vitamin B2 0.215mg 0.055mg 12%
Magnesium 101mg 53mg 11%
Copper 0.356mg 0.268mg 10%
Phosphorus 100mg 156mg 8%
Vitamin B5 0.825mg 0.411mg 8%
Iron 1.93mg 2.51mg 7%
Vitamin B6 0.191mg 0.1mg 7%
Choline 32.2mg 6%
Vitamin B3 1.22mg 0.495mg 5%
Zinc 0.89mg 1.29mg 4%
Manganese 0.408mg 0.475mg 3%
Carbs 13.05g 20.76g 3%
Protein 6.15g 7.73g 3%
Selenium 0.6µg 2.5µg 3%
Calories 67kcal 116kcal 2%
Vitamin E 0.28mg 2%
Polyunsaturated fat 0.407g 0.225g 1%
Potassium 307mg 278mg 1%
Calcium 15mg 24mg 1%
Vitamin K 1.7µg 1%
Fats 0.7g 0.53g 0%
Net carbs 13.05g 14.26g N/A
Sugar 3.3g N/A
Sodium 13mg 4mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.085g 0.138g 0%
Monounsaturated fat 0.052g 0.044g 0%
Tryptophan 0.064mg 0.095mg 0%
Threonine 0.258mg 0.294mg 0%
Isoleucine 0.273mg 0.314mg 0%
Leucine 0.442mg 0.592mg 0%
Lysine 0.35mg 0.523mg 0%
Methionine 0.064mg 0.11mg 0%
Phenylalanine 0.31mg 0.451mg 0%
Valine 0.316mg 0.368mg 0%
Histidine 0.172mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 FatsFats +32.1%
Contains more WaterWater +13%
Contains more ProteinProtein +25.7%
Contains more CarbsCarbs +59.1%
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -38.4%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +80.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.