Cowpea (Black-eyed pea) vs. Navy bean raw — In-Depth Nutrition Comparison
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How are cowpea (Black-eyed pea) and navy bean raw different?
- Cowpea (Black-eyed pea) is higher in folate, phosphorus, and iron; however, navy bean raw is richer in vitamin C, vitamin B1, vitamin B2, magnesium, copper, vitamin B5, and vitamin B6.
- Daily need coverage for vitamin C for navy bean raw is 20% higher.
- Cowpea (Black-eyed pea) contains 2 times more folate than navy bean raw. While cowpea (Black-eyed pea) contains 208µg of folate, navy bean raw contains only 132µg.
- Navy bean raw has a lower glycemic index (39) than cowpea (Black-eyed pea) (52).
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.
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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.
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +30.1% |
| Contains more ZincZinc | +44.9% |
| Contains more PhosphorusPhosphorus | +56% |
| Contains less SodiumSodium | -69.2% |
| Contains more ManganeseManganese | +16.4% |
| Contains more SeleniumSelenium | +316.7% |
| Contains more MagnesiumMagnesium | +90.6% |
| Contains more PotassiumPotassium | +10.4% |
| Contains more CopperCopper | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +57.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +4600% |
| Contains more Vitamin B1Vitamin B1 | +93.1% |
| Contains more Vitamin B2Vitamin B2 | +290.9% |
| Contains more Vitamin B3Vitamin B3 | +146.5% |
| Contains more Vitamin B5Vitamin B5 | +100.7% |
| Contains more Vitamin B6Vitamin B6 | +91% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +25.7% |
| Contains more CarbsCarbs | +59.1% |
| Contains more FatsFats | +32.1% |
| Contains more WaterWater | +13% |
~equal in
Other
~0.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains less Sat. FatSaturated fat | -38.4% |
| Contains more Mono. FatMonounsaturated fat | +18.2% |
| Contains more Poly. FatPolyunsaturated fat | +80.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 6.5g | 26% | |
| Vitamin C | 0.4mg | 18.8mg | 20% |
| Folate | 208µg | 132µg | 19% |
| Vitamin B1 | 0.202mg | 0.39mg | 16% |
| Vitamin B2 | 0.055mg | 0.215mg | 12% |
| Magnesium | 53mg | 101mg | 11% |
| Copper | 0.268mg | 0.356mg | 10% |
| Phosphorus | 156mg | 100mg | 8% |
| Vitamin B5 | 0.411mg | 0.825mg | 8% |
| Iron | 2.51mg | 1.93mg | 7% |
| Vitamin B6 | 0.1mg | 0.191mg | 7% |
| Choline | 32.2mg | 6% | |
| Vitamin B3 | 0.495mg | 1.22mg | 5% |
| Zinc | 1.29mg | 0.89mg | 4% |
| Manganese | 0.475mg | 0.408mg | 3% |
| Carbs | 20.76g | 13.05g | 3% |
| Protein | 7.73g | 6.15g | 3% |
| Selenium | 2.5µg | 0.6µg | 3% |
| Calories | 116kcal | 67kcal | 2% |
| Vitamin E | 0.28mg | 2% | |
| Polyunsaturated fat | 0.225g | 0.407g | 1% |
| Potassium | 278mg | 307mg | 1% |
| Calcium | 24mg | 15mg | 1% |
| Vitamin K | 1.7µg | 1% | |
| Fats | 0.53g | 0.7g | 0% |
| Net carbs | 14.26g | 13.05g | N/A |
| Sugar | 3.3g | N/A | |
| Sodium | 4mg | 13mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.138g | 0.085g | 0% |
| Monounsaturated fat | 0.044g | 0.052g | 0% |
| Tryptophan | 0.095mg | 0.064mg | 0% |
| Threonine | 0.294mg | 0.258mg | 0% |
| Isoleucine | 0.314mg | 0.273mg | 0% |
| Leucine | 0.592mg | 0.442mg | 0% |
| Lysine | 0.523mg | 0.35mg | 0% |
| Methionine | 0.11mg | 0.064mg | 0% |
| Phenylalanine | 0.451mg | 0.31mg | 0% |
| Valine | 0.368mg | 0.316mg | 0% |
| Histidine | 0.24mg | 0.172mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
33%
Minerals Daily Need Coverage Score
43%
42%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.053g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Navy bean raw is cheaper (difference - $0.7)
Which food contains less Sodium?
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?
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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?
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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.