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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.

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.
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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.
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% 0.33% 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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%
~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
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 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
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
16% 10% 75%
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.
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 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?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Navy bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Cowpea (Black-eyed pea)
33%
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.