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.

Navy beans

Cowpea (Black-eyed pea)

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%

~equal in Magnesium ~53mg

~equal in Iron ~2.51mg

~equal in Phosphorus ~156mg

~equal in Manganese ~0.475mg

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.

Navy beans

Cowpea (Black-eyed pea)

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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