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Cowpea (Black-eyed pea) vs Kidney bean - In-Depth Nutrition Comparison

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Significant differences between Cowpea (Black-eyed pea) and Kidney bean

  • The amount of Copper, Fiber, Iron, Folate, Phosphorus, Potassium, Vitamin B1, Manganese, Vitamin B6, and Magnesium in Kidney bean is higher than in Cowpea (Black-eyed pea).
  • Kidney bean covers your daily Copper needs 77% more than Cowpea (Black-eyed pea).

Specific 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, raw.

Infographic

Cowpea (Black-eyed pea) vs Kidney bean 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" chart 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)
1
:
7
Kidney bean
Kidney bean
Contains less Sodium -83.3%
Contains more Calcium +495.8%
Contains more Iron +226.7%
Contains more Magnesium +164.2%
Contains more Phosphorus +160.9%
Contains more Potassium +405.8%
Contains more Zinc +116.3%
Contains more Copper +257.5%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains less Sodium -83.3%
Contains more Calcium +495.8%
Contains more Iron +226.7%
Contains more Magnesium +164.2%
Contains more Phosphorus +160.9%
Contains more Potassium +405.8%
Contains more Zinc +116.3%
Contains more Copper +257.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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)
2
:
8
Kidney bean
Kidney bean
Contains more Vitamin A +∞%
Contains more Vitamin E +27.3%
Contains more Vitamin C +1025%
Contains more Vitamin B1 +161.9%
Contains more Vitamin B2 +298.2%
Contains more Vitamin B3 +316.2%
Contains more Vitamin B5 +89.8%
Contains more Vitamin B6 +297%
Contains more Folate +89.4%
Contains more Vitamin K +1017.6%
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 bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +27.3%
Contains more Vitamin C +1025%
Contains more Vitamin B1 +161.9%
Contains more Vitamin B2 +298.2%
Contains more Vitamin B3 +316.2%
Contains more Vitamin B5 +89.8%
Contains more Vitamin B6 +297%
Contains more Folate +89.4%
Contains more Vitamin K +1017.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
4
Kidney bean
Kidney bean
Contains more Water +496.1%
Contains more Protein +205%
Contains more Fats +56.6%
Contains more Carbs +189.1%
Contains more Other +307.4%
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 bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Water +496.1%
Contains more Protein +205%
Contains more Fats +56.6%
Contains more Carbs +189.1%
Contains more Other +307.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
0
:
3
Kidney bean
Kidney bean
Contains less Saturated Fat -13%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +103.1%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains less Saturated Fat -13%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +103.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Kidney bean
Lower in Sugar 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 Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Kidney bean Opinion
Net carbs 14.26g 35.11g Kidney bean
Protein 7.73g 23.58g Kidney bean
Fats 0.53g 0.83g Kidney bean
Carbs 20.76g 60.01g Kidney bean
Calories 116kcal 333kcal Kidney bean
Sugar 3.3g 2.23g Kidney bean
Fiber 6.5g 24.9g Kidney bean
Calcium 24mg 143mg Kidney bean
Iron 2.51mg 8.2mg Kidney bean
Magnesium 53mg 140mg Kidney bean
Phosphorus 156mg 407mg Kidney bean
Potassium 278mg 1406mg Kidney bean
Sodium 4mg 24mg Cowpea (Black-eyed pea)
Zinc 1.29mg 2.79mg Kidney bean
Copper 0.268mg 0.958mg Kidney bean
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.22mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 4.5mg Kidney bean
Vitamin B1 0.202mg 0.529mg Kidney bean
Vitamin B2 0.055mg 0.219mg Kidney bean
Vitamin B3 0.495mg 2.06mg Kidney bean
Vitamin B5 0.411mg 0.78mg Kidney bean
Vitamin B6 0.1mg 0.397mg Kidney bean
Folate 208µg 394µg Kidney bean
Vitamin K 1.7µg 19µg Kidney bean
Tryptophan 0.095mg 0.279mg Kidney bean
Threonine 0.294mg 0.992mg Kidney bean
Isoleucine 0.314mg 1.041mg Kidney bean
Leucine 0.592mg 1.882mg Kidney bean
Lysine 0.523mg 1.618mg Kidney bean
Methionine 0.11mg 0.355mg Kidney bean
Phenylalanine 0.451mg 1.275mg Kidney bean
Valine 0.368mg 1.233mg Kidney bean
Histidine 0.24mg 0.656mg Kidney bean
Saturated Fat 0.138g 0.12g Kidney bean
Monounsaturated Fat 0.044g 0.064g Kidney bean
Polyunsaturated fat 0.225g 0.457g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Kidney bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
24%
Cowpea (Black-eyed pea)
60%
Kidney bean
Minerals Daily Need Coverage Score
44%
Cowpea (Black-eyed pea)
143%
Kidney bean

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 30)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 20mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.