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  6. Cowpea (Black-eyed pea) vs. Baked beans

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

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How are cowpea (Black-eyed pea) and baked beans different?

  • Cowpea (Black-eyed pea) is richer in folate, copper, manganese, phosphorus, iron, vitamin B1, and vitamin B5, while baked beans are higher in selenium.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 40% more than baked beans.
  • Cowpea (Black-eyed pea) contains 3 times more vitamin B5 than baked beans. Cowpea (Black-eyed pea) contains 0.411mg of vitamin B5, while baked beans contain 0.155mg.
  • Cowpea (Black-eyed pea) is lower in saturated fat.
  • Cowpea (Black-eyed pea) has a higher glycemic index (52) than baked beans (40).

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beans, baked, home prepared types were used in this article.

Infographic

Cowpea (Black-eyed pea) vs Baked beans 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 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +23.3%
Contains more IronIron +26.1%
Contains more CopperCopper +68.6%
Contains more ZincZinc +76.7%
Contains more PhosphorusPhosphorus +43.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +86.3%
Contains more CalciumCalcium +154.2%
Contains more PotassiumPotassium +28.8%
Contains more SeleniumSelenium +128%

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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +48.5%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B5Vitamin B5 +165.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Baked beans DV% diff.
Folate 208µg 48µg 40%
Sodium 4mg 422mg 18%
Copper 0.268mg 0.159mg 12%
Manganese 0.475mg 0.255mg 10%
Saturated fat 0.138g 1.948g 8%
Fats 0.53g 5.15g 7%
Phosphorus 156mg 109mg 7%
Iron 2.51mg 1.99mg 7%
Selenium 2.5µg 5.7µg 6%
Choline 32.2mg 6%
Vitamin B1 0.202mg 0.136mg 6%
Zinc 1.29mg 0.73mg 5%
Vitamin B5 0.411mg 0.155mg 5%
Monounsaturated fat 0.044g 2.133g 5%
Fiber 6.5g 5.5g 4%
Calcium 24mg 61mg 4%
Protein 7.73g 5.54g 4%
Polyunsaturated fat 0.225g 0.74g 3%
Calories 116kcal 155kcal 2%
Vitamin E 0.28mg 2%
Cholesterol 0mg 5mg 2%
Potassium 278mg 358mg 2%
Magnesium 53mg 43mg 2%
Vitamin C 0.4mg 1.1mg 1%
Vitamin B3 0.495mg 0.408mg 1%
Vitamin B6 0.1mg 0.09mg 1%
Vitamin K 1.7µg 1%
Carbs 20.76g 21.63g 0%
Net carbs 14.26g 16.13g N/A
Sugar 3.3g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.055mg 0.049mg 0%
Tryptophan 0.095mg 0.067mg 0%
Threonine 0.294mg 0.228mg 0%
Isoleucine 0.314mg 0.242mg 0%
Leucine 0.592mg 0.428mg 0%
Lysine 0.523mg 0.379mg 0%
Methionine 0.11mg 0.086mg 0%
Phenylalanine 0.451mg 0.287mg 0%
Valine 0.368mg 0.282mg 0%
Histidine 0.24mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +39.5%
Contains more FatsFats +871.7%
Contains more OtherOther +167%
~equal in Carbs ~21.63g
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +4747.7%
Contains more Poly. FatPolyunsaturated fat +228.9%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.