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

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Cowpea (Black-eyed pea) vs Navy bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +30.1%
Contains more Calcium +60%
Contains more Zinc +44.9%
Contains more Phosphorus +56%
Contains less Sodium -69.2%
Contains more Potassium +10.4%
Contains more Magnesium +90.6%
Contains more Copper +32.8%
Contains more Iron +30.1%
Contains more Calcium +60%
Contains more Zinc +44.9%
Contains more Phosphorus +56%
Contains less Sodium -69.2%
Contains more Potassium +10.4%
Contains more Magnesium +90.6%
Contains more Copper +32.8%

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
:
Contains more Vitamin A +275%
Contains more Folate, total +57.6%
Contains more Vitamin C +4600%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +146.5%
Contains more Vitamin B5 +100.7%
Contains more Vitamin B6 +91%
Contains more Vitamin A +275%
Contains more Folate, total +57.6%
Contains more Vitamin C +4600%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +146.5%
Contains more Vitamin B5 +100.7%
Contains more Vitamin B6 +91%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Cowpea (Black-eyed pea)
29
Navy bean
Mineral Summary Score
28
Cowpea (Black-eyed pea)
30
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
46%
Cowpea (Black-eyed pea)
37%
Navy bean
Carbohydrates
21%
Cowpea (Black-eyed pea)
13%
Navy bean
Fats
2%
Cowpea (Black-eyed pea)
3%
Navy bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Navy bean
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 3.3g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 4)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.7)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cowpea (Black-eyed pea) Navy bean Opinion
Calories 116 67 Cowpea (Black-eyed pea)
Protein 7.73 6.15 Cowpea (Black-eyed pea)
Fats 0.53 0.7 Navy bean
Vitamin C 0.4 18.8 Navy bean
Carbs 20.76 13.05 Cowpea (Black-eyed pea)
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 1.93 Cowpea (Black-eyed pea)
Calcium 24 15 Cowpea (Black-eyed pea)
Potassium 278 307 Navy bean
Magnesium 53 101 Navy bean
Sugars 3.3 Cowpea (Black-eyed pea)
Fiber 6.5 Cowpea (Black-eyed pea)
Copper 0.268 0.356 Navy bean
Zinc 1.29 0.89 Cowpea (Black-eyed pea)
Starch
Phosphorus 156 100 Cowpea (Black-eyed pea)
Sodium 4 13 Cowpea (Black-eyed pea)
Vitamin A 15 4 Cowpea (Black-eyed pea)
Vitamin E 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.39 Navy bean
Vitamin B2 0.055 0.215 Navy bean
Vitamin B3 0.495 1.22 Navy bean
Vitamin B5 0.411 0.825 Navy bean
Vitamin B6 0.1 0.191 Navy bean
Vitamin B12 0 0
Vitamin K 1.7 Cowpea (Black-eyed pea)
Folate, total 208 132 Cowpea (Black-eyed pea)
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.138 0.085 Navy bean
Monounsaturated Fat 0.044 0.052 Navy bean
Polyunsaturated fat 0.225 0.407 Navy bean
Tryptophan 0.095 0.064 Cowpea (Black-eyed pea)
Threonine 0.294 0.258 Cowpea (Black-eyed pea)
Isoleucine 0.314 0.273 Cowpea (Black-eyed pea)
Leucine 0.592 0.442 Cowpea (Black-eyed pea)
Lysine 0.523 0.35 Cowpea (Black-eyed pea)
Methionine 0.11 0.064 Cowpea (Black-eyed pea)
Phenylalanine 0.451 0.31 Cowpea (Black-eyed pea)
Valine 0.368 0.316 Cowpea (Black-eyed pea)
Histidine 0.24 0.172 Cowpea (Black-eyed pea)
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.