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

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 has more Fiber.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 17% higher.
  • Navy beans contains 9 times less Sugar than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 3.3g of Sugar, while Navy beans contains 0.37g.

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.

Infographic

Cowpea (Black-eyed pea) vs Navy 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.
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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.
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% 0.9% 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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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

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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more FatsFats +17%
Contains more CarbsCarbs +25.5%
Contains more OtherOther +37.2%
~equal in Protein ~8.23g
~equal in Water ~63.81g

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
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated Fat -29%
Contains more Mono. FatMonounsaturated Fat +222.7%
Contains more Poly. FatPolyunsaturated fat +117.8%

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) Navy beans
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Navy beans Opinion
Calories 116kcal 140kcal Navy beans
Protein 7.73g 8.23g Navy beans
Fats 0.53g 0.62g Navy beans
Vitamin C 0.4mg 0.9mg Navy beans
Net carbs 14.26g 15.55g Navy beans
Carbs 20.76g 26.05g Navy beans
Magnesium 53mg 53mg
Calcium 24mg 69mg Navy beans
Potassium 278mg 389mg Navy beans
Iron 2.51mg 2.36mg Cowpea (Black-eyed pea)
Sugar 3.3g 0.37g Navy beans
Fiber 6.5g 10.5g Navy beans
Copper 0.268mg 0.21mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.03mg Cowpea (Black-eyed pea)
Starch 15.4g Navy beans
Phosphorus 156mg 144mg Cowpea (Black-eyed pea)
Sodium 4mg 0mg Navy beans
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.01mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.527mg Navy beans
Selenium 2.5µg 2.9µg Navy beans
Vitamin B1 0.202mg 0.237mg Navy beans
Vitamin B2 0.055mg 0.066mg Navy beans
Vitamin B3 0.495mg 0.649mg Navy beans
Vitamin B5 0.411mg 0.266mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.138mg Navy beans
Vitamin K 1.7µg 0.6µg Cowpea (Black-eyed pea)
Folate 208µg 140µg Cowpea (Black-eyed pea)
Choline 32.2mg 44.7mg Navy beans
Saturated Fat 0.138g 0.098g Navy beans
Monounsaturated Fat 0.044g 0.142g Navy beans
Polyunsaturated fat 0.225g 0.49g Navy beans
Tryptophan 0.095mg 0.1mg Navy beans
Threonine 0.294mg 0.289mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.387mg Navy beans
Leucine 0.592mg 0.7mg Navy beans
Lysine 0.523mg 0.52mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.111mg Navy beans
Phenylalanine 0.451mg 0.471mg Navy beans
Valine 0.368mg 0.504mg Navy beans
Histidine 0.24mg 0.206mg Cowpea (Black-eyed pea)
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Navy beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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)
21%
Navy beans
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
43%
Navy beans

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 2.93g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 13)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.7)
Which food is richer in minerals?
?
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.
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.