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

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Differences between cowpea (Black-eyed pea) and navy beans

Cowpea (Black-eyed pea) has more folate and copper, while navy beans have more fiber.
Cowpea (Black-eyed pea)'s daily need coverage for folate is 17% higher.
Navy beans contain 9 times less sugar than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 3.3g of sugar, while navy beans contain 0.37g.
Navy beans have a lower glycemic index. The glycemic index of navy beans is 39, 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, navy, 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.

Cowpea (Black-eyed pea)

Navy beans

Contains more CopperCopper	+27.6%
Contains more ZincZinc	+25.2%

Contains more CalciumCalcium	+187.5%
Contains more PotassiumPotassium	+39.9%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+10.9%
Contains more SeleniumSelenium	+16%

~equal in Magnesium ~53mg

~equal in Iron ~2.36mg

~equal in Phosphorus ~144mg

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)

Navy beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+2700%
Contains more Vitamin B5Vitamin B5	+54.5%
Contains more Vitamin KVitamin K	+183.3%
Contains more FolateFolate	+48.6%

Contains more Vitamin CVitamin C	+125%
Contains more Vitamin B1Vitamin B1	+17.3%
Contains more Vitamin B2Vitamin B2	+20%
Contains more Vitamin B3Vitamin B3	+31.1%
Contains more Vitamin B6Vitamin B6	+38%
Contains more CholineCholine	+38.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	140µg	17%
Fiber	6.5g	10.5g	16%
Starch		15.4g	6%
Copper	0.268mg	0.21mg	6%
Calcium	24mg	69mg	5%
Vitamin B1	0.202mg	0.237mg	3%
Vitamin B5	0.411mg	0.266mg	3%
Vitamin B6	0.1mg	0.138mg	3%
Potassium	278mg	389mg	3%
Iron	2.51mg	2.36mg	2%
Carbs	20.76g	26.05g	2%
Zinc	1.29mg	1.03mg	2%
Choline	32.2mg	44.7mg	2%
Phosphorus	156mg	144mg	2%
Polyunsaturated fat	0.225g	0.49g	2%
Vitamin E	0.28mg	0.01mg	2%
Manganese	0.475mg	0.527mg	2%
Vitamin B2	0.055mg	0.066mg	1%
Vitamin K	1.7µg	0.6µg	1%
Vitamin B3	0.495mg	0.649mg	1%
Calories	116kcal	140kcal	1%
Protein	7.73g	8.23g	1%
Vitamin C	0.4mg	0.9mg	1%
Selenium	2.5µg	2.9µg	1%
Fats	0.53g	0.62g	0%
Net carbs	14.26g	15.55g	N/A
Magnesium	53mg	53mg	0%
Sugar	3.3g	0.37g	N/A
Sodium	4mg	0mg	0%
Vitamin A	1µg	0µg	0%
Saturated fat	0.138g	0.098g	0%
Monounsaturated fat	0.044g	0.142g	0%
Tryptophan	0.095mg	0.1mg	0%
Threonine	0.294mg	0.289mg	0%
Isoleucine	0.314mg	0.387mg	0%
Leucine	0.592mg	0.7mg	0%
Lysine	0.523mg	0.52mg	0%
Methionine	0.11mg	0.111mg	0%
Phenylalanine	0.451mg	0.471mg	0%
Valine	0.368mg	0.504mg	0%
Histidine	0.24mg	0.206mg	0%
Omega-3 - ALA		0.177g	N/A