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

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What are the main differences between green beans and cowpea (Black-eyed pea)?

  • Green beans are richer in vitamin K, vitamin A, and vitamin C, yet cowpea (Black-eyed pea) is richer in folate, copper, iron, phosphorus, fiber, vitamin B1, and zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 44% higher.
  • Green beans have 42 times more vitamin A than cowpea (Black-eyed pea). Green beans have 633IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Green beans have a lower glycemic index than cowpea (Black-eyed pea).

We used Beans, snap, green, cooked, boiled, drained, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Green beans 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" 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +83.3%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +194.4%
Contains more PotassiumPotassium +90.4%
Contains more IronIron +286.2%
Contains more CopperCopper +370.2%
Contains more ZincZinc +416%
Contains more PhosphorusPhosphorus +437.9%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +1150%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +2325%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin B2Vitamin B2 +76.4%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin KVitamin K +2717.6%
Contains more Vitamin B1Vitamin B1 +173%
Contains more Vitamin B5Vitamin B5 +455.4%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +530.3%
Contains more CholineCholine +90.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +27.4%
Contains more ProteinProtein +309%
Contains more FatsFats +89.3%
Contains more CarbsCarbs +163.5%
Contains more OtherOther +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -53.6%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +55.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green beans Cowpea (Black-eyed pea)
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green beans Cowpea (Black-eyed pea) DV% diff.
Folate 33µg 208µg 44%
Vitamin K 47.9µg 1.7µg 39%
Iron 0.65mg 2.51mg 23%
Copper 0.057mg 0.268mg 23%
Phosphorus 29mg 156mg 18%
Fiber 3.2g 6.5g 13%
Protein 1.89g 7.73g 12%
Vitamin B1 0.074mg 0.202mg 11%
Vitamin C 9.7mg 0.4mg 10%
Zinc 0.25mg 1.29mg 9%
Magnesium 18mg 53mg 8%
Manganese 0.285mg 0.475mg 8%
Vitamin B5 0.074mg 0.411mg 7%
Selenium 0.2µg 2.5µg 4%
Calories 35kcal 116kcal 4%
Carbs 7.88g 20.76g 4%
Potassium 146mg 278mg 4%
Choline 16.9mg 32.2mg 3%
Vitamin B2 0.097mg 0.055mg 3%
Vitamin B6 0.056mg 0.1mg 3%
Vitamin A 32µg 1µg 3%
Calcium 44mg 24mg 2%
Polyunsaturated fat 0.145g 0.225g 1%
Vitamin E 0.46mg 0.28mg 1%
Vitamin B3 0.614mg 0.495mg 1%
Fats 0.28g 0.53g 0%
Net carbs 4.68g 14.26g N/A
Sugar 3.63g 3.3g N/A
Sodium 1mg 4mg 0%
Saturated fat 0.064g 0.138g 0%
Monounsaturated fat 0.011g 0.044g 0%
Tryptophan 0.02mg 0.095mg 0%
Threonine 0.082mg 0.294mg 0%
Isoleucine 0.069mg 0.314mg 0%
Leucine 0.116mg 0.592mg 0%
Lysine 0.091mg 0.523mg 0%
Methionine 0.023mg 0.11mg 0%
Phenylalanine 0.069mg 0.451mg 0%
Valine 0.093mg 0.368mg 0%
Histidine 0.035mg 0.24mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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%
Green beans
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
14%
Green beans
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Green beans
Green beans is lower in Saturated fat (difference - 0.074g)
Which food is lower in glycemic index?
Green beans
Green beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Green beans
Green beans is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 0.33g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.