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  6. Cowpea (Black-eyed pea) vs. Navy bean raw

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 from 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.

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 raw 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
7
:
3
Navy bean raw
Navy bean raw
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 Manganese +16.4%
Contains more Selenium +316.7%
Contains more Magnesium +90.6%
Contains more Potassium +10.4%
Contains more Copper +32.8%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
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 Manganese +16.4%
Contains more Selenium +316.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
4
:
6
Navy bean raw
Navy bean raw
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%
Cowpea (Black-eyed pea)
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%
Navy bean raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
Navy bean raw
Navy bean raw
Contains more Protein +25.7%
Contains more Carbs +59.1%
Contains more Fats +32.1%
Contains more Water +13%
Equal in Other - 0.95
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +25.7%
Contains more Carbs +59.1%
Contains more Fats +32.1%
Contains more Water +13%
Equal in Other - 0.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
0
:
3
Navy bean raw
Navy bean raw
Contains less Saturated Fat -38.4%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +80.9%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -38.4%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated 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.
Cowpea (Black-eyed pea) Navy bean raw
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 raw 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 raw
Carbs 20.76g 13.05g Cowpea (Black-eyed pea)
Calories 116kcal 67kcal Cowpea (Black-eyed pea)
Sugar 3.3g Navy bean raw
Fiber 6.5g 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 raw
Phosphorus 156mg 100mg Cowpea (Black-eyed pea)
Potassium 278mg 307mg Navy bean raw
Sodium 4mg 13mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.89mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.356mg Navy bean raw
Manganese 0.475mg 0.408mg Cowpea (Black-eyed pea)
Selenium 2.5µg 0.6µg Cowpea (Black-eyed pea)
Vitamin A 15IU 4IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 18.8mg Navy bean raw
Vitamin B1 0.202mg 0.39mg Navy bean raw
Vitamin B2 0.055mg 0.215mg Navy bean raw
Vitamin B3 0.495mg 1.22mg Navy bean raw
Vitamin B5 0.411mg 0.825mg Navy bean raw
Vitamin B6 0.1mg 0.191mg Navy bean raw
Folate 208µg 132µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 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)
Saturated Fat 0.138g 0.085g Navy bean raw
Monounsaturated Fat 0.044g 0.052g Navy bean raw
Polyunsaturated fat 0.225g 0.407g Navy bean raw

Which food is preferable for your diet?

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

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)
35%
Navy bean raw
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Navy bean raw
Navy bean raw 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

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 bean raw - 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.