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

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How are Navy bean and Cowpea (Black-eyed pea) different?

  • Navy bean 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 from Navy bean is 20% higher.
  • Navy bean contains 4 times more Vitamin B2 than Cowpea (Black-eyed pea). While Navy bean contains 0.215mg of Vitamin B2, Cowpea (Black-eyed pea) contains only 0.055mg.

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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Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +10.4%
Contains more Magnesium +90.6%
Contains more Copper +32.8%
Contains more Iron +30.1%
Contains more Calcium +60%
Contains more Zinc +44.9%
Contains more Phosphorus +56%
Contains less Sodium -69.2%
Equal in Potassium - 278
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Potassium +10.4%
Contains more Magnesium +90.6%
Contains more Copper +32.8%
Contains more Iron +30.1%
Contains more Calcium +60%
Contains more Zinc +44.9%
Contains more Phosphorus +56%
Contains less Sodium -69.2%
Equal in Potassium - 278

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +4600%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +146.5%
Contains more Vitamin B5 +100.7%
Contains more Vitamin B6 +91%
Contains more Vitamin A +275%
Contains more Folate +57.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Contains more Vitamin C +4600%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +146.5%
Contains more Vitamin B5 +100.7%
Contains more Vitamin B6 +91%
Contains more Vitamin A +275%
Contains more Folate +57.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Navy bean
24
Cowpea (Black-eyed pea)
Mineral Summary Score
45
Navy bean
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
37%
Navy bean
46%
Cowpea (Black-eyed pea)
Carbohydrates
13%
Navy bean
21%
Cowpea (Black-eyed pea)
Fats
3%
Navy bean
2%
Cowpea (Black-eyed pea)

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 13)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.7)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
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?
?
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.

All nutrients comparison - raw data values

Nutrient Navy bean Cowpea (Black-eyed pea) Opinion
Calories 67 116 Cowpea (Black-eyed pea)
Protein 6.15 7.73 Cowpea (Black-eyed pea)
Fats 0.7 0.53 Navy bean
Vitamin C 18.8 0.4 Navy bean
Carbs 13.05 20.76 Cowpea (Black-eyed pea)
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 2.51 Cowpea (Black-eyed pea)
Calcium 15 24 Cowpea (Black-eyed pea)
Potassium 307 278 Navy bean
Magnesium 101 53 Navy bean
Sugar 3.3 Navy bean
Fiber 6.5 Cowpea (Black-eyed pea)
Copper 0.356 0.268 Navy bean
Zinc 0.89 1.29 Cowpea (Black-eyed pea)
Starch
Phosphorus 100 156 Cowpea (Black-eyed pea)
Sodium 13 4 Cowpea (Black-eyed pea)
Vitamin A 4 15 Cowpea (Black-eyed pea)
Vitamin E 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.39 0.202 Navy bean
Vitamin B2 0.215 0.055 Navy bean
Vitamin B3 1.22 0.495 Navy bean
Vitamin B5 0.825 0.411 Navy bean
Vitamin B6 0.191 0.1 Navy bean
Vitamin B12 0 0
Vitamin K 1.7 Cowpea (Black-eyed pea)
Folate 132 208 Cowpea (Black-eyed pea)
Trans Fat 0 0
Saturated Fat 0.085 0.138 Navy bean
Monounsaturated Fat 0.052 0.044 Navy bean
Polyunsaturated fat 0.407 0.225 Navy bean
Tryptophan 0.064 0.095 Cowpea (Black-eyed pea)
Threonine 0.258 0.294 Cowpea (Black-eyed pea)
Isoleucine 0.273 0.314 Cowpea (Black-eyed pea)
Leucine 0.442 0.592 Cowpea (Black-eyed pea)
Lysine 0.35 0.523 Cowpea (Black-eyed pea)
Methionine 0.064 0.11 Cowpea (Black-eyed pea)
Phenylalanine 0.31 0.451 Cowpea (Black-eyed pea)
Valine 0.316 0.368 Cowpea (Black-eyed pea)
Histidine 0.172 0.24 Cowpea (Black-eyed pea)
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Navy bean - 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.