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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
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
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 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 | -38.4% |
| Contains more Mono. FatMonounsaturated fat | +18.2% |
| Contains more Poly. FatPolyunsaturated fat | +80.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
23%
Minerals Daily Need Coverage Score
42%
43%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.053g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Navy bean raw is cheaper (difference - $0.7)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.