Cowpea (Black-eyed pea) vs. Beans — In-Depth Nutrition Comparison
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Important differences between cowpea (Black-eyed pea) and beans
- Beans have less folate, iron, phosphorus, and copper.
- Cowpea (Black-eyed pea)'s daily need coverage for folate is 46% more.
- Cowpea (Black-eyed pea) has 9 times more iron than beans. Cowpea (Black-eyed pea) has 2.51mg of iron, while beans have 0.29mg.
- Cowpea (Black-eyed pea) is lower in sugar.
- Cowpea (Black-eyed pea) has a higher glycemic index than beans.
The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beans, baked, canned, no salt added.
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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.
| Contains more MagnesiumMagnesium | +65.6% |
| Contains more IronIron | +765.5% |
| Contains more CopperCopper | +30.1% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +108.3% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +80% |
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.
| Contains more Vitamin EVitamin E | +86.7% |
| Contains more Vitamin B1Vitamin B1 | +34.7% |
| Contains more Vitamin B3Vitamin B3 | +15.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +112.5% |
| Contains more FolateFolate | +766.7% |
| Contains more Vitamin CVitamin C | +675% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin B6Vitamin B6 | +30% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
| Contains more ProteinProtein | +61% |
| Contains more FatsFats | +32.5% |
| Contains more OtherOther | +81.9% |
~equal in
Carbs
~20.49g
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
| Contains more Mono. FatMonounsaturated fat | +25.7% |
| Contains more Poly. FatPolyunsaturated fat | +30.8% |
| Contains less Sat. FatSaturated fat | -25.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 208µg | 24µg | 46% |
| Iron | 2.51mg | 0.29mg | 28% |
| Manganese | 0.475mg | 21% | |
| Vitamin B5 | 0.411mg | 8% | |
| Copper | 0.268mg | 0.206mg | 7% |
| Phosphorus | 156mg | 104mg | 7% |
| Protein | 7.73g | 4.8g | 6% |
| Magnesium | 53mg | 32mg | 5% |
| Vitamin B1 | 0.202mg | 0.15mg | 4% |
| Fiber | 6.5g | 5.5g | 4% |
| Selenium | 2.5µg | 4.5µg | 4% |
| Vitamin C | 0.4mg | 3.1mg | 3% |
| Calcium | 24mg | 50mg | 3% |
| Vitamin B6 | 0.1mg | 0.13mg | 2% |
| Vitamin E | 0.28mg | 0.15mg | 1% |
| Vitamin K | 1.7µg | 0.8µg | 1% |
| Calories | 116kcal | 105kcal | 1% |
| Potassium | 278mg | 296mg | 1% |
| Zinc | 1.29mg | 1.4mg | 1% |
| Fats | 0.53g | 0.4g | 0% |
| Carbs | 20.76g | 20.49g | 0% |
| Net carbs | 14.26g | 14.99g | N/A |
| Sugar | 3.3g | 7.78g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Vitamin A | 1µg | 5µg | 0% |
| Vitamin B2 | 0.055mg | 0.06mg | 0% |
| Vitamin B3 | 0.495mg | 0.43mg | 0% |
| Saturated fat | 0.138g | 0.103g | 0% |
| Choline | 32.2mg | 30.8mg | 0% |
| Monounsaturated fat | 0.044g | 0.035g | 0% |
| Polyunsaturated fat | 0.225g | 0.172g | 0% |
| Tryptophan | 0.095mg | 0% | |
| Threonine | 0.294mg | 0% | |
| Isoleucine | 0.314mg | 0% | |
| Leucine | 0.592mg | 0% | |
| Lysine | 0.523mg | 0% | |
| Methionine | 0.11mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.368mg | 0% | |
| Histidine | 0.24mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
11%
Minerals Daily Need Coverage Score
43%
25%
Comparison summary
Which food is lower in Sugar?
Cowpea (Black-eyed pea) is lower in Sugar (difference - 4.48g)
Which food contains less Sodium?
Beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 19)
Which food is cheaper?
Beans is cheaper (difference - $0.5)
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.