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

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A recap on differences between Cowpea (Black-eyed pea) and Bean

  • Cowpea (Black-eyed pea) has less Folate, Copper, Selenium, Vitamin B1, Phosphorus, Fiber, Potassium, Iron, Magnesium, and Manganese.
  • Bean covers your daily Folate needs 79% more than Cowpea (Black-eyed pea).

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

Infographic

Cowpea (Black-eyed pea) vs Bean 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 less Sodium -66.7%
Contains more Calcium +370.8%
Contains more Iron +102%
Contains more Magnesium +232.1%
Contains more Phosphorus +163.5%
Contains more Potassium +401.1%
Contains more Zinc +76.7%
Contains more Copper +233.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains less Sodium -66.7%
Contains more Calcium +370.8%
Contains more Iron +102%
Contains more Magnesium +232.1%
Contains more Phosphorus +163.5%
Contains more Potassium +401.1%
Contains more Zinc +76.7%
Contains more Copper +233.2%

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
:
8
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +1475%
Contains more Vitamin B1 +253%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +374%
Contains more Folate +152.4%
Contains more Vitamin K +229.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +1475%
Contains more Vitamin B1 +253%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +374%
Contains more Folate +152.4%
Contains more Vitamin K +229.4%

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.
Cowpea (Black-eyed pea) Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Bean Opinion
Net carbs 14.26g 47.05g Bean
Protein 7.73g 21.42g Bean
Fats 0.53g 1.23g Bean
Carbs 20.76g 62.55g Bean
Calories 116kcal 347kcal Bean
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar 3.3g 2.11g Bean
Fiber 6.5g 15.5g Bean
Calcium 24mg 113mg Bean
Iron 2.51mg 5.07mg Bean
Magnesium 53mg 176mg Bean
Phosphorus 156mg 411mg Bean
Potassium 278mg 1393mg Bean
Sodium 4mg 12mg Cowpea (Black-eyed pea)
Zinc 1.29mg 2.28mg Bean
Copper 0.268mg 0.893mg Bean
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.21mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 6.3mg Bean
Vitamin B1 0.202mg 0.713mg Bean
Vitamin B2 0.055mg 0.212mg Bean
Vitamin B3 0.495mg 1.174mg Bean
Vitamin B5 0.411mg 0.785mg Bean
Vitamin B6 0.1mg 0.474mg Bean
Folate 208µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 5.6µg Bean
Tryptophan 0.095mg 0.237mg Bean
Threonine 0.294mg 0.81mg Bean
Isoleucine 0.314mg 0.871mg Bean
Leucine 0.592mg 1.558mg Bean
Lysine 0.523mg 1.356mg Bean
Methionine 0.11mg 0.259mg Bean
Phenylalanine 0.451mg 1.095mg Bean
Valine 0.368mg 0.998mg Bean
Histidine 0.24mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.138g 0.235g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.229g Bean
Polyunsaturated fat 0.225g 0.407g Bean

Which food is preferable for your diet?

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

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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
24
Cowpea (Black-eyed pea)
70
Bean
Mineral Summary Score
44
Cowpea (Black-eyed pea)
126
Bean

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
46%
Cowpea (Black-eyed pea)
129%
Bean
Carbohydrates
21%
Cowpea (Black-eyed pea)
63%
Bean
Fats
2%
Cowpea (Black-eyed pea)
6%
Bean

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.097g)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 1.19g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 19)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.