Cowpea (Black-eyed pea) vs. Kidney beans — In-Depth Nutrition Comparison
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Differences between cowpea (Black-eyed pea) and kidney beans
- Cowpea (Black-eyed pea) has more folate and copper, while kidney beans has more vitamin K.
- Cowpea (Black-eyed pea)'s daily need coverage for folate is 20% higher.
- Kidney beans contains 10 times less sugar than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 3.3g of sugar, while kidney beans contains 0.32g.
- Kidney beans has a lower glycemic index. The glycemic index of kidney beans is 22, while the glycemic index of cowpea (Black-eyed pea) is 52.
The food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.
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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.
| Contains more MagnesiumMagnesium | +26.2% |
| Contains more IronIron | +13.1% |
| Contains more CopperCopper | +24.1% |
| Contains more ZincZinc | +29% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains more SeleniumSelenium | +127.3% |
| Contains more CalciumCalcium | +45.8% |
| Contains more PotassiumPotassium | +45.7% |
| Contains less SodiumSodium | -75% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +833.3% |
| Contains more Vitamin B1Vitamin B1 | +26.3% |
| Contains more Vitamin B5Vitamin B5 | +86.8% |
| Contains more FolateFolate | +60% |
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin B3Vitamin B3 | +16.8% |
| Contains more Vitamin B6Vitamin B6 | +20% |
| Contains more Vitamin KVitamin K | +394.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
| Contains more ProteinProtein | +12.2% |
| Contains more OtherOther | +16% |
~equal in
Fats
~0.5g
~equal in
Carbs
~22.8g
~equal in
Water
~66.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
| Contains more Mono. FatMonounsaturated fat | +12.8% |
| Contains less Sat. FatSaturated fat | -47.1% |
| Contains more Poly. FatPolyunsaturated fat | +23.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 208µg | 130µg | 20% |
| Vitamin K | 1.7µg | 8.4µg | 6% |
| Copper | 0.268mg | 0.216mg | 6% |
| Vitamin B1 | 0.202mg | 0.16mg | 4% |
| Vitamin B5 | 0.411mg | 0.22mg | 4% |
| Potassium | 278mg | 405mg | 4% |
| Iron | 2.51mg | 2.22mg | 4% |
| Magnesium | 53mg | 42mg | 3% |
| Selenium | 2.5µg | 1.1µg | 3% |
| Zinc | 1.29mg | 1mg | 3% |
| Phosphorus | 156mg | 138mg | 3% |
| Vitamin E | 0.28mg | 0.03mg | 2% |
| Vitamin B6 | 0.1mg | 0.12mg | 2% |
| Protein | 7.73g | 8.67g | 2% |
| Manganese | 0.475mg | 0.43mg | 2% |
| Vitamin B3 | 0.495mg | 0.578mg | 1% |
| Calories | 116kcal | 127kcal | 1% |
| Carbs | 20.76g | 22.8g | 1% |
| Calcium | 24mg | 35mg | 1% |
| Vitamin C | 0.4mg | 1.2mg | 1% |
| Fats | 0.53g | 0.5g | 0% |
| Net carbs | 14.26g | 16.4g | N/A |
| Sugar | 3.3g | 0.32g | N/A |
| Fiber | 6.5g | 6.4g | 0% |
| Sodium | 4mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B2 | 0.055mg | 0.058mg | 0% |
| Saturated fat | 0.138g | 0.073g | 0% |
| Choline | 32.2mg | 30.5mg | 0% |
| Monounsaturated fat | 0.044g | 0.039g | 0% |
| Polyunsaturated fat | 0.225g | 0.278g | 0% |
| Tryptophan | 0.095mg | 0.104mg | 0% |
| Threonine | 0.294mg | 0.319mg | 0% |
| Isoleucine | 0.314mg | 0.41mg | 0% |
| Leucine | 0.592mg | 0.736mg | 0% |
| Lysine | 0.523mg | 0.607mg | 0% |
| Methionine | 0.11mg | 0.113mg | 0% |
| Phenylalanine | 0.451mg | 0.511mg | 0% |
| Valine | 0.368mg | 0.5mg | 0% |
| Histidine | 0.24mg | 0.238mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
19%
Minerals Daily Need Coverage Score
43%
38%
Comparison summary
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Kidney beans is lower in Saturated fat (difference - 0.065g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Kidney beans is cheaper (difference - $0.8)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.