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

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

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Summary of differences between Cowpea (Black-eyed pea) and Cranberry beans

  • Cowpea (Black-eyed pea) has more Iron, while Cranberry beans has more Fiber.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Cowpea (Black-eyed pea) vs Cranberry 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more IronIron +20.1%
Contains more CopperCopper +16%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +15.6%
Contains more ManganeseManganese +28.4%
Contains more SeleniumSelenium +92.3%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +39.2%
Contains less SodiumSodium -75%
~equal in Magnesium ~50mg

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% 0.9% 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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +71.3%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +25.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.21mg
~equal in Vitamin B3 ~0.515mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~207µg

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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more FatsFats +15.2%
Contains more ProteinProtein +20.8%
Contains more CarbsCarbs +17.8%
Contains more OtherOther +16%
~equal in Water ~64.65g

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 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Poly. FatPolyunsaturated fat +13.1%
Contains less Sat. FatSaturated Fat -13.8%
~equal in Monounsaturated Fat ~0.04g

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) Cranberry beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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) Cranberry beans Opinion
Calories 116kcal 136kcal Cranberry beans
Protein 7.73g 9.34g Cranberry beans
Fats 0.53g 0.46g Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Net carbs 14.26g 15.86g Cranberry beans
Carbs 20.76g 24.46g Cranberry beans
Magnesium 53mg 50mg Cowpea (Black-eyed pea)
Calcium 24mg 50mg Cranberry beans
Potassium 278mg 387mg Cranberry beans
Iron 2.51mg 2.09mg Cowpea (Black-eyed pea)
Sugar 3.3g Cranberry beans
Fiber 6.5g 8.6g Cranberry beans
Copper 0.268mg 0.231mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.14mg Cowpea (Black-eyed pea)
Phosphorus 156mg 135mg Cowpea (Black-eyed pea)
Sodium 4mg 1mg Cranberry beans
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.37mg Cowpea (Black-eyed pea)
Selenium 2.5µg 1.3µg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.21mg Cranberry beans
Vitamin B2 0.055mg 0.069mg Cranberry beans
Vitamin B3 0.495mg 0.515mg Cranberry beans
Vitamin B5 0.411mg 0.24mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.081mg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Folate 208µg 207µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.119g Cranberry beans
Monounsaturated Fat 0.044g 0.04g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.199g Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.111mg Cranberry beans
Threonine 0.294mg 0.393mg Cranberry beans
Isoleucine 0.314mg 0.412mg Cranberry beans
Leucine 0.592mg 0.746mg Cranberry beans
Lysine 0.523mg 0.641mg Cranberry beans
Methionine 0.11mg 0.14mg Cranberry beans
Phenylalanine 0.451mg 0.505mg Cranberry beans
Valine 0.368mg 0.489mg Cranberry beans
Histidine 0.24mg 0.26mg Cranberry beans

Which food is preferable for your diet?

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

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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
24%
Cowpea (Black-eyed pea)
20%
Cranberry beans
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
38%
Cranberry beans

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 17)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.4)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) 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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.