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

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

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Significant differences between cowpea (Black-eyed pea) and kidney beans raw

  • The amount of copper, fiber, iron, folate, phosphorus, potassium, vitamin B1, manganese, vitamin B6, and magnesium in kidney beans raw is higher than in cowpea (Black-eyed pea).
  • Kidney beans raw covers your daily copper needs 77% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of kidney beans raw is 22.

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 beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +164.2%
Contains more CalciumCalcium +495.8%
Contains more PotassiumPotassium +405.8%
Contains more IronIron +226.7%
Contains more CopperCopper +257.5%
Contains more ZincZinc +116.3%
Contains more PhosphorusPhosphorus +160.9%
Contains more ManganeseManganese +114.9%
Contains more SeleniumSelenium +28%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin B1Vitamin B1 +161.9%
Contains more Vitamin B2Vitamin B2 +298.2%
Contains more Vitamin B3Vitamin B3 +316.2%
Contains more Vitamin B5Vitamin B5 +89.8%
Contains more Vitamin B6Vitamin B6 +297%
Contains more Vitamin KVitamin K +1017.6%
Contains more FolateFolate +89.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 WaterWater +496.1%
Contains more ProteinProtein +205%
Contains more FatsFats +56.6%
Contains more CarbsCarbs +189.1%
Contains more OtherOther +307.4%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -13%
Contains more Mono. FatMonounsaturated fat +45.5%
Contains more Poly. FatPolyunsaturated fat +103.1%

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 raw
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 beans raw DV% diff.
Copper 0.268mg 0.958mg 77%
Fiber 6.5g 24.9g 74%
Iron 2.51mg 8.2mg 71%
Folate 208µg 394µg 47%
Phosphorus 156mg 407mg 36%
Potassium 278mg 1406mg 33%
Protein 7.73g 23.58g 32%
Vitamin B1 0.202mg 0.529mg 27%
Manganese 0.475mg 1.021mg 24%
Vitamin B6 0.1mg 0.397mg 23%
Magnesium 53mg 140mg 21%
Vitamin K 1.7µg 19µg 14%
Zinc 1.29mg 2.79mg 14%
Carbs 20.76g 60.01g 13%
Vitamin B2 0.055mg 0.219mg 13%
Calcium 24mg 143mg 12%
Calories 116kcal 333kcal 11%
Vitamin B3 0.495mg 2.06mg 10%
Vitamin B5 0.411mg 0.78mg 7%
Choline 32.2mg 6%
Vitamin C 0.4mg 4.5mg 5%
Polyunsaturated fat 0.225g 0.457g 2%
Selenium 2.5µg 3.2µg 1%
Sodium 4mg 24mg 1%
Fats 0.53g 0.83g 0%
Net carbs 14.26g 35.11g N/A
Sugar 3.3g 2.23g N/A
Vitamin E 0.28mg 0.22mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.138g 0.12g 0%
Monounsaturated fat 0.044g 0.064g 0%
Tryptophan 0.095mg 0.279mg 0%
Threonine 0.294mg 0.992mg 0%
Isoleucine 0.314mg 1.041mg 0%
Leucine 0.592mg 1.882mg 0%
Lysine 0.523mg 1.618mg 0%
Methionine 0.11mg 0.355mg 0%
Phenylalanine 0.451mg 1.275mg 0%
Valine 0.368mg 1.233mg 0%
Histidine 0.24mg 0.656mg 0%

Which food is preferable for your diet?

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

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%
Cowpea (Black-eyed pea)
56%
Kidney beans raw
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 30)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw 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

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 raw - 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.