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Cowpea (Black-eyed pea) vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between cowpea (Black-eyed pea) and black turtle bean

  • Cowpea (Black-eyed pea) has more folate and manganese; however, black turtle bean is richer in fiber.
  • Cowpea (Black-eyed pea) covers your daily folate needs 31% more than black turtle bean.
  • Black turtle bean has 10 times less sugar than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 3.3g of sugar, while black turtle bean has 0.32g.
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

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Cowpea (Black-eyed pea) vs Black turtle 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" 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more ZincZinc +69.7%
Contains more ManganeseManganese +45.3%
Contains more SeleniumSelenium +108.3%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +55.8%
Contains more IronIron +13.5%
Contains less SodiumSodium -25%
~equal in Magnesium ~49mg
~equal in Copper ~0.269mg
~equal in Phosphorus ~152mg

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 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more FolateFolate +141.9%
Contains more Vitamin EVitamin E +210.7%
Contains more Vitamin B1Vitamin B1 +11.4%
Contains more Vitamin KVitamin K +94.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.056mg
~equal in Vitamin B3 ~0.527mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.6mg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Black turtle bean DV% diff.
Folate 208µg 86µg 31%
Fiber 6.5g 8.3g 7%
Manganese 0.475mg 0.327mg 6%
Potassium 278mg 433mg 5%
Zinc 1.29mg 0.76mg 5%
Vitamin E 0.28mg 0.87mg 4%
Iron 2.51mg 2.85mg 4%
Vitamin B5 0.411mg 0.26mg 3%
Calcium 24mg 55mg 3%
Vitamin B1 0.202mg 0.225mg 2%
Vitamin B6 0.1mg 0.077mg 2%
Selenium 2.5µg 1.2µg 2%
Polyunsaturated fat 0.225g 0.149g 1%
Vitamin K 1.7µg 3.3µg 1%
Protein 7.73g 8.18g 1%
Calories 116kcal 130kcal 1%
Phosphorus 156mg 152mg 1%
Magnesium 53mg 49mg 1%
Carbs 20.76g 24.35g 1%
Fats 0.53g 0.35g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 16.05g N/A
Sugar 3.3g 0.32g N/A
Copper 0.268mg 0.269mg 0%
Sodium 4mg 3mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.055mg 0.056mg 0%
Vitamin B3 0.495mg 0.527mg 0%
Saturated fat 0.138g 0.089g 0%
Choline 32.2mg 32.6mg 0%
Monounsaturated fat 0.044g 0.03g 0%
Tryptophan 0.095mg 0.097mg 0%
Threonine 0.294mg 0.344mg 0%
Isoleucine 0.314mg 0.361mg 0%
Leucine 0.592mg 0.653mg 0%
Lysine 0.523mg 0.562mg 0%
Methionine 0.11mg 0.123mg 0%
Phenylalanine 0.451mg 0.442mg 0%
Valine 0.368mg 0.428mg 0%
Histidine 0.24mg 0.228mg 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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +51.4%
Contains more CarbsCarbs +17.3%
Contains more OtherOther +46.8%
~equal in Protein ~8.18g
~equal in Water ~65.74g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +46.7%
Contains more Poly. FatPolyunsaturated fat +51%
Contains less Sat. FatSaturated fat -35.5%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.