Navy beans vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison
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Differences between navy beans and cowpea (Black-eyed pea)
- Navy beans have more fiber, while cowpea (Black-eyed pea) has more folate and copper.
- Cowpea (Black-eyed pea)'s daily need coverage for folate is 17% higher.
- Cowpea (Black-eyed pea) contains 3 times less calcium than navy beans. Navy beans contain 69mg of calcium, while cowpea (Black-eyed pea) contains 24mg.
- The amount of sugar in navy beans is lower.
- Navy beans have a lower glycemic index. The glycemic index of navy beans is 39, while the glycemic index of cowpea (Black-eyed pea) is 52.
The food types used in this comparison are Beans, navy, 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 | +187.5% |
| Contains more PotassiumPotassium | +39.9% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +16% |
| Contains more CopperCopper | +27.6% |
| Contains more ZincZinc | +25.2% |
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 | +125% |
| Contains more Vitamin B1Vitamin B1 | +17.3% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +31.1% |
| Contains more Vitamin B6Vitamin B6 | +38% |
| Contains more CholineCholine | +38.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2700% |
| Contains more Vitamin B5Vitamin B5 | +54.5% |
| Contains more Vitamin KVitamin K | +183.3% |
| Contains more FolateFolate | +48.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
| Contains more FatsFats | +17% |
| Contains more CarbsCarbs | +25.5% |
| Contains more OtherOther | +37.2% |
~equal in
Protein
~7.73g
~equal in
Water
~70.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 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 | -29% |
| Contains more Mono. FatMonounsaturated fat | +222.7% |
| Contains more Poly. FatPolyunsaturated fat | +117.8% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 140µg | 208µg | 17% |
| Fiber | 10.5g | 6.5g | 16% |
| Starch | 15.4g | 6% | |
| Copper | 0.21mg | 0.268mg | 6% |
| Calcium | 69mg | 24mg | 5% |
| Vitamin B1 | 0.237mg | 0.202mg | 3% |
| Vitamin B5 | 0.266mg | 0.411mg | 3% |
| Vitamin B6 | 0.138mg | 0.1mg | 3% |
| Potassium | 389mg | 278mg | 3% |
| Iron | 2.36mg | 2.51mg | 2% |
| Carbs | 26.05g | 20.76g | 2% |
| Zinc | 1.03mg | 1.29mg | 2% |
| Choline | 44.7mg | 32.2mg | 2% |
| Phosphorus | 144mg | 156mg | 2% |
| Polyunsaturated fat | 0.49g | 0.225g | 2% |
| Vitamin E | 0.01mg | 0.28mg | 2% |
| Manganese | 0.527mg | 0.475mg | 2% |
| Vitamin B2 | 0.066mg | 0.055mg | 1% |
| Vitamin K | 0.6µg | 1.7µg | 1% |
| Vitamin B3 | 0.649mg | 0.495mg | 1% |
| Calories | 140kcal | 116kcal | 1% |
| Protein | 8.23g | 7.73g | 1% |
| Vitamin C | 0.9mg | 0.4mg | 1% |
| Selenium | 2.9µg | 2.5µg | 1% |
| Fats | 0.62g | 0.53g | 0% |
| Net carbs | 15.55g | 14.26g | N/A |
| Magnesium | 53mg | 53mg | 0% |
| Sugar | 0.37g | 3.3g | N/A |
| Sodium | 0mg | 4mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.098g | 0.138g | 0% |
| Monounsaturated fat | 0.142g | 0.044g | 0% |
| Tryptophan | 0.1mg | 0.095mg | 0% |
| Threonine | 0.289mg | 0.294mg | 0% |
| Isoleucine | 0.387mg | 0.314mg | 0% |
| Leucine | 0.7mg | 0.592mg | 0% |
| Lysine | 0.52mg | 0.523mg | 0% |
| Methionine | 0.111mg | 0.11mg | 0% |
| Phenylalanine | 0.471mg | 0.451mg | 0% |
| Valine | 0.504mg | 0.368mg | 0% |
| Histidine | 0.206mg | 0.24mg | 0% |
| Omega-3 - ALA | 0.177g | N/A |
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
21%
23%
Minerals Daily Need Coverage Score
43%
43%
Comparison summary
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans is lower in Sugar (difference - 2.93g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Navy beans is lower in glycemic index (difference - 13)
Which food is cheaper?
Navy beans is cheaper (difference - $0.7)
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?
?
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.