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  6. Navy beans vs. Cowpea (Black-eyed pea)

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 has 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 contains 69mg of Calcium, while Cowpea (Black-eyed pea) contains 24mg.
  • The amount of Sugar in Navy beans is lower.

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.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 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.
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +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
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -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.
Navy beans Cowpea (Black-eyed pea)
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Cowpea (Black-eyed pea) Opinion
Calories 140kcal 116kcal Navy beans
Protein 8.23g 7.73g Navy beans
Fats 0.62g 0.53g Navy beans
Vitamin C 0.9mg 0.4mg Navy beans
Net carbs 15.55g 14.26g Navy beans
Carbs 26.05g 20.76g Navy beans
Magnesium 53mg 53mg
Calcium 69mg 24mg Navy beans
Potassium 389mg 278mg Navy beans
Iron 2.36mg 2.51mg Cowpea (Black-eyed pea)
Sugar 0.37g 3.3g Navy beans
Fiber 10.5g 6.5g Navy beans
Copper 0.21mg 0.268mg Cowpea (Black-eyed pea)
Zinc 1.03mg 1.29mg Cowpea (Black-eyed pea)
Starch 15.4g Navy beans
Phosphorus 144mg 156mg Cowpea (Black-eyed pea)
Sodium 0mg 4mg Navy beans
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.01mg 0.28mg Cowpea (Black-eyed pea)
Manganese 0.527mg 0.475mg Navy beans
Selenium 2.9µg 2.5µg Navy beans
Vitamin B1 0.237mg 0.202mg Navy beans
Vitamin B2 0.066mg 0.055mg Navy beans
Vitamin B3 0.649mg 0.495mg Navy beans
Vitamin B5 0.266mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.138mg 0.1mg Navy beans
Vitamin K 0.6µg 1.7µg Cowpea (Black-eyed pea)
Folate 140µg 208µg Cowpea (Black-eyed pea)
Choline 44.7mg 32.2mg Navy beans
Saturated Fat 0.098g 0.138g Navy beans
Monounsaturated Fat 0.142g 0.044g Navy beans
Polyunsaturated fat 0.49g 0.225g Navy beans
Tryptophan 0.1mg 0.095mg Navy beans
Threonine 0.289mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.387mg 0.314mg Navy beans
Leucine 0.7mg 0.592mg Navy beans
Lysine 0.52mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.111mg 0.11mg Navy beans
Phenylalanine 0.471mg 0.451mg Navy beans
Valine 0.504mg 0.368mg Navy beans
Histidine 0.206mg 0.24mg Cowpea (Black-eyed pea)
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans 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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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%
Navy beans
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
43%
Navy beans
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 2.93g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 13)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.7)
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.

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.