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  6. Cowpea (Black-eyed pea) vs. Bean raw

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

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

  • Cowpea (Black-eyed pea) has less Folate, Copper, Selenium, Vitamin B1, Phosphorus, Fiber, Potassium, Iron, Magnesium, and Manganese.
  • Bean raw 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 raw 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
9
Bean raw
Bean raw
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%
Contains more Manganese +141.7%
Contains more Selenium +1016%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
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%
Contains more Manganese +141.7%
Contains more Selenium +1016%

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
8
Bean raw
Bean raw
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%
Cowpea (Black-eyed pea)
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%
Bean raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
4
Bean raw
Bean raw
Contains more Water +518.2%
Contains more Protein +177.1%
Contains more Fats +132.1%
Contains more Carbs +201.3%
Contains more Other +269.1%
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Water +518.2%
Contains more Protein +177.1%
Contains more Fats +132.1%
Contains more Carbs +201.3%
Contains more Other +269.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Bean raw
Bean raw
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +420.5%
Contains more Polyunsaturated fat +80.9%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +420.5%
Contains more Polyunsaturated fat +80.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cowpea (Black-eyed pea) Bean raw
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 raw Opinion
Net carbs 14.26g 47.05g Bean raw
Protein 7.73g 21.42g Bean raw
Fats 0.53g 1.23g Bean raw
Carbs 20.76g 62.55g Bean raw
Calories 116kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 3.3g 2.11g Bean raw
Fiber 6.5g 15.5g Bean raw
Calcium 24mg 113mg Bean raw
Iron 2.51mg 5.07mg Bean raw
Magnesium 53mg 176mg Bean raw
Phosphorus 156mg 411mg Bean raw
Potassium 278mg 1393mg Bean raw
Sodium 4mg 12mg Cowpea (Black-eyed pea)
Zinc 1.29mg 2.28mg Bean raw
Copper 0.268mg 0.893mg Bean raw
Manganese 0.475mg 1.148mg Bean raw
Selenium 2.5µg 27.9µg Bean raw
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.21mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 6.3mg Bean raw
Vitamin B1 0.202mg 0.713mg Bean raw
Vitamin B2 0.055mg 0.212mg Bean raw
Vitamin B3 0.495mg 1.174mg Bean raw
Vitamin B5 0.411mg 0.785mg Bean raw
Vitamin B6 0.1mg 0.474mg Bean raw
Folate 208µg 525µg Bean raw
Vitamin K 1.7µg 5.6µg Bean raw
Tryptophan 0.095mg 0.237mg Bean raw
Threonine 0.294mg 0.81mg Bean raw
Isoleucine 0.314mg 0.871mg Bean raw
Leucine 0.592mg 1.558mg Bean raw
Lysine 0.523mg 1.356mg Bean raw
Methionine 0.11mg 0.259mg Bean raw
Phenylalanine 0.451mg 1.095mg Bean raw
Valine 0.368mg 0.998mg Bean raw
Histidine 0.24mg 0.556mg Bean raw
Saturated Fat 0.138g 0.235g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.229g Bean raw
Polyunsaturated fat 0.225g 0.407g Bean raw

Which food is preferable for your diet?

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

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
24%
Cowpea (Black-eyed pea)
70%
Bean raw
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
131%
Bean raw

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 raw
Bean raw is lower in Sugar (difference - 1.19g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 19)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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