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

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.

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.

Infographic

Cowpea (Black-eyed pea) vs Kidney 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
7
:
3
Kidney beans
Kidney beans
Contains more Iron +13.1%
Contains more Magnesium +26.2%
Contains more Phosphorus +13%
Contains more Zinc +29%
Contains more Copper +24.1%
Contains more Manganese +10.5%
Contains more Selenium +127.3%
Contains more Calcium +45.8%
Contains more Potassium +45.7%
Contains less Sodium -75%
Equal in Manganese - 0.43
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Iron +13.1%
Contains more Magnesium +26.2%
Contains more Phosphorus +13%
Contains more Zinc +29%
Contains more Copper +24.1%
Contains more Manganese +10.5%
Contains more Selenium +127.3%
Contains more Calcium +45.8%
Contains more Potassium +45.7%
Contains less Sodium -75%
Equal in Manganese - 0.43

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
5
:
5
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +833.3%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B5 +86.8%
Contains more Folate +60%
Contains more Vitamin C +200%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B6 +20%
Contains more Vitamin K +394.1%
Equal in Vitamin B2 - 0.058
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +833.3%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B5 +86.8%
Contains more Folate +60%
Contains more Vitamin C +200%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B6 +20%
Contains more Vitamin K +394.1%
Equal in Vitamin B2 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
Kidney beans
Kidney beans
Contains more Protein +12.2%
Contains more Other +16%
Equal in Fats - 0.5
Equal in Carbs - 22.8
Equal in Water - 66.94
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +12.2%
Contains more Other +16%
Equal in Fats - 0.5
Equal in Carbs - 22.8
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +12.8%
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +23.6%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +12.8%
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated 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.
Cowpea (Black-eyed pea) Kidney 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Kidney beans Opinion
Net carbs 14.26g 16.4g Kidney beans
Protein 7.73g 8.67g Kidney beans
Fats 0.53g 0.5g Cowpea (Black-eyed pea)
Carbs 20.76g 22.8g Kidney beans
Calories 116kcal 127kcal Kidney beans
Sugar 3.3g 0.32g Kidney beans
Fiber 6.5g 6.4g Cowpea (Black-eyed pea)
Calcium 24mg 35mg Kidney beans
Iron 2.51mg 2.22mg Cowpea (Black-eyed pea)
Magnesium 53mg 42mg Cowpea (Black-eyed pea)
Phosphorus 156mg 138mg Cowpea (Black-eyed pea)
Potassium 278mg 405mg Kidney beans
Sodium 4mg 1mg Kidney beans
Zinc 1.29mg 1mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.216mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.43mg Cowpea (Black-eyed pea)
Selenium 2.5µg 1.1µg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.03mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 1.2mg Kidney beans
Vitamin B1 0.202mg 0.16mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.058mg Kidney beans
Vitamin B3 0.495mg 0.578mg Kidney beans
Vitamin B5 0.411mg 0.22mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.12mg Kidney beans
Folate 208µg 130µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 8.4µg Kidney beans
Tryptophan 0.095mg 0.104mg Kidney beans
Threonine 0.294mg 0.319mg Kidney beans
Isoleucine 0.314mg 0.41mg Kidney beans
Leucine 0.592mg 0.736mg Kidney beans
Lysine 0.523mg 0.607mg Kidney beans
Methionine 0.11mg 0.113mg Kidney beans
Phenylalanine 0.451mg 0.511mg Kidney beans
Valine 0.368mg 0.5mg Kidney beans
Histidine 0.24mg 0.238mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.073g Kidney beans
Monounsaturated Fat 0.044g 0.039g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.278g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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)
19%
Kidney beans
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.8)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.