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  6. Green bean raw vs. Cowpea (Black-eyed pea)

Green bean raw vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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A recap on the differences between green bean raw and cowpea (Black-eyed pea)

  • Green bean raw has more vitamin K, vitamin A, and vitamin C; however, cowpea (Black-eyed pea) is higher in folate, copper, iron, phosphorus, fiber, manganese, and vitamin B1.
  • Cowpea (Black-eyed pea) covers your daily folate needs 44% more than green bean raw.
  • Cowpea (Black-eyed pea) contains 46 times less vitamin A than green bean raw. Green bean raw contains 690IU of vitamin A, while cowpea (Black-eyed pea) contains 15IU.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Beans, snap, green, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 +54.2%
Contains more MagnesiumMagnesium +112%
Contains more PotassiumPotassium +31.8%
Contains more IronIron +143.7%
Contains more CopperCopper +288.4%
Contains more ZincZinc +437.5%
Contains more PhosphorusPhosphorus +310.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +119.9%
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.
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +2950%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +46.4%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B3Vitamin B3 +48.3%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin KVitamin K +2429.4%
Contains more Vitamin B1Vitamin B1 +146.3%
Contains more Vitamin B5Vitamin B5 +82.7%
Contains more FolateFolate +530.3%
Contains more CholineCholine +110.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Cowpea (Black-eyed pea) DV% diff.
Folate 33µg 208µg 44%
Vitamin K 43µg 1.7µg 34%
Copper 0.069mg 0.268mg 22%
Iron 1.03mg 2.51mg 19%
Phosphorus 38mg 156mg 17%
Fiber 2.7g 6.5g 15%
Vitamin C 12.2mg 0.4mg 13%
Protein 1.83g 7.73g 12%
Manganese 0.216mg 0.475mg 11%
Vitamin B1 0.082mg 0.202mg 10%
Zinc 0.24mg 1.29mg 10%
Magnesium 25mg 53mg 7%
Carbs 6.97g 20.76g 5%
Vitamin A 35µg 1µg 4%
Vitamin B5 0.225mg 0.411mg 4%
Vitamin B2 0.104mg 0.055mg 4%
Calories 31kcal 116kcal 4%
Vitamin B6 0.141mg 0.1mg 3%
Selenium 0.6µg 2.5µg 3%
Choline 15.3mg 32.2mg 3%
Fructose 1.39g 2%
Potassium 211mg 278mg 2%
Polyunsaturated fat 0.113g 0.225g 1%
Vitamin B3 0.734mg 0.495mg 1%
Calcium 37mg 24mg 1%
Vitamin E 0.41mg 0.28mg 1%
Fats 0.22g 0.53g 0%
Net carbs 4.27g 14.26g N/A
Sugar 3.26g 3.3g N/A
Starch 0.88g 0%
Sodium 6mg 4mg 0%
Saturated fat 0.05g 0.138g 0%
Monounsaturated fat 0.01g 0.044g 0%
Tryptophan 0.019mg 0.095mg 0%
Threonine 0.079mg 0.294mg 0%
Isoleucine 0.066mg 0.314mg 0%
Leucine 0.112mg 0.592mg 0%
Lysine 0.088mg 0.523mg 0%
Methionine 0.022mg 0.11mg 0%
Phenylalanine 0.067mg 0.451mg 0%
Valine 0.09mg 0.368mg 0%
Histidine 0.034mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 WaterWater +29%
Contains more ProteinProtein +322.4%
Contains more FatsFats +140.9%
Contains more CarbsCarbs +197.8%
Contains more OtherOther +42.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -63.8%
Contains more Mono. FatMonounsaturated fat +340%
Contains more Poly. FatPolyunsaturated fat +99.1%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.