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  6. Cowpea (Black-eyed pea) vs. Cranberry bean raw

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

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Important differences between cowpea (Black-eyed pea) and cranberry bean raw

  • Cowpea (Black-eyed pea) has less folate, fiber, copper, vitamin B1, iron, potassium, phosphorus, magnesium, zinc, and manganese.
  • Cranberry bean raw's daily need coverage for folate is 99% more.
  • Cowpea (Black-eyed pea) has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, raw.

Infographic

Cowpea (Black-eyed pea) vs Cranberry 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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +194.3%
Contains more CalciumCalcium +429.2%
Contains more PotassiumPotassium +379.1%
Contains more IronIron +99.2%
Contains more CopperCopper +196.3%
Contains more ZincZinc +181.4%
Contains more PhosphorusPhosphorus +138.5%
Contains more ManganeseManganese +93.7%
Contains more SeleniumSelenium +408%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +269.8%
Contains more Vitamin B2Vitamin B2 +287.3%
Contains more Vitamin B3Vitamin B3 +193.9%
Contains more Vitamin B5Vitamin B5 +82%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +190.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Cranberry bean raw DV% diff.
Folate 208µg 604µg 99%
Fiber 6.5g 24.7g 73%
Copper 0.268mg 0.794mg 58%
Vitamin B1 0.202mg 0.747mg 45%
Protein 7.73g 23.03g 31%
Potassium 278mg 1332mg 31%
Iron 2.51mg 5mg 31%
Phosphorus 156mg 372mg 31%
Magnesium 53mg 156mg 25%
Zinc 1.29mg 3.63mg 21%
Manganese 0.475mg 0.92mg 19%
Selenium 2.5µg 12.7µg 19%
Vitamin B6 0.1mg 0.309mg 16%
Carbs 20.76g 60.05g 13%
Vitamin B2 0.055mg 0.213mg 12%
Calories 116kcal 335kcal 11%
Calcium 24mg 127mg 10%
Vitamin B5 0.411mg 0.748mg 7%
Vitamin B3 0.495mg 1.455mg 6%
Choline 32.2mg 6%
Polyunsaturated fat 0.225g 0.527g 2%
Vitamin E 0.28mg 2%
Saturated fat 0.138g 0.316g 1%
Vitamin K 1.7µg 1%
Fats 0.53g 1.23g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 35.35g N/A
Sugar 3.3g N/A
Sodium 4mg 6mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.044g 0.106g 0%
Tryptophan 0.095mg 0.273mg 0%
Threonine 0.294mg 0.969mg 0%
Isoleucine 0.314mg 1.017mg 0%
Leucine 0.592mg 1.838mg 0%
Lysine 0.523mg 1.58mg 0%
Methionine 0.11mg 0.346mg 0%
Phenylalanine 0.451mg 1.245mg 0%
Valine 0.368mg 1.205mg 0%
Histidine 0.24mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +465.3%
Contains more ProteinProtein +197.9%
Contains more FatsFats +132.1%
Contains more CarbsCarbs +189.3%
Contains more OtherOther +251.1%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -56.3%
Contains more Mono. FatMonounsaturated fat +140.9%
Contains more Poly. FatPolyunsaturated fat +134.2%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.