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

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How are Cowpea (Black-eyed pea) and Navy bean different?

  • Cowpea (Black-eyed pea) is higher in Folate, Phosphorus, and Iron, however Navy bean is richer in Vitamin C, Vitamin B1, Vitamin B2, Magnesium, Copper, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Vitamin C from Navy bean is 20% higher.
  • Cowpea (Black-eyed pea) contains 2 times more Folate than Navy bean. While Cowpea (Black-eyed pea) contains 208µg of Folate, Navy bean contains only 132µg.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

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 Calcium +60%
Contains more Iron +30.1%
Contains more Phosphorus +56%
Contains less Sodium -69.2%
Contains more Zinc +44.9%
Contains more Magnesium +90.6%
Contains more Potassium +10.4%
Contains more Copper +32.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +60%
Contains more Iron +30.1%
Contains more Phosphorus +56%
Contains less Sodium -69.2%
Contains more Zinc +44.9%
Contains more Magnesium +90.6%
Contains more Potassium +10.4%
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 +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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +275%
Contains more Folate +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%

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) Navy bean
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Navy bean Opinion
Net carbs 14.26g 13.05g Cowpea (Black-eyed pea)
Protein 7.73g 6.15g Cowpea (Black-eyed pea)
Fats 0.53g 0.7g Navy bean
Carbs 20.76g 13.05g Cowpea (Black-eyed pea)
Calories 116kcal 67kcal Cowpea (Black-eyed pea)
Starch g g
Fructose g g
Sugar 3.3g g Navy bean
Fiber 6.5g g Cowpea (Black-eyed pea)
Calcium 24mg 15mg Cowpea (Black-eyed pea)
Iron 2.51mg 1.93mg Cowpea (Black-eyed pea)
Magnesium 53mg 101mg Navy bean
Phosphorus 156mg 100mg Cowpea (Black-eyed pea)
Potassium 278mg 307mg Navy bean
Sodium 4mg 13mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.89mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.356mg Navy bean
Vitamin A 15IU 4IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 18.8mg Navy bean
Vitamin B1 0.202mg 0.39mg Navy bean
Vitamin B2 0.055mg 0.215mg Navy bean
Vitamin B3 0.495mg 1.22mg Navy bean
Vitamin B5 0.411mg 0.825mg Navy bean
Vitamin B6 0.1mg 0.191mg Navy bean
Folate 208µg 132µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.064mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.258mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.273mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.442mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.35mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.064mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.31mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.316mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.172mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.138g 0.085g Navy bean
Monounsaturated Fat 0.044g 0.052g Navy bean
Polyunsaturated fat 0.225g 0.407g Navy bean

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
35
Navy bean
Mineral Summary Score
44
Cowpea (Black-eyed pea)
45
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 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

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (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 - 13)
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 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

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.