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  6. Cowpea (Black-eyed pea) vs. Green beans

Cowpea (Black-eyed pea) vs. Green beans — In-Depth Nutrition Comparison

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What are the main differences between cowpea (Black-eyed pea) and green beans?

  • Cowpea (Black-eyed pea) is richer in folate, copper, iron, phosphorus, fiber, vitamin B1, and zinc, yet green beans are richer in vitamin K, vitamin A, and vitamin C.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 44% higher.
  • Cowpea (Black-eyed pea) has 5 times more phosphorus than green beans. Cowpea (Black-eyed pea) has 156mg of phosphorus, while green beans have 29mg.
  • Green beans have a lower glycemic index than cowpea (Black-eyed pea).

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Cowpea (Black-eyed pea) vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +194.4%
Contains more PotassiumPotassium +90.4%
Contains more IronIron +286.2%
Contains more CopperCopper +370.2%
Contains more ZincZinc +416%
Contains more PhosphorusPhosphorus +437.9%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +1150%
Contains more CalciumCalcium +83.3%
Contains less SodiumSodium -75%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +173%
Contains more Vitamin B5Vitamin B5 +455.4%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +530.3%
Contains more CholineCholine +90.5%
Contains more Vitamin CVitamin C +2325%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin B2Vitamin B2 +76.4%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin KVitamin K +2717.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Green beans DV% diff.
Folate 208µg 33µg 44%
Vitamin K 1.7µg 47.9µg 39%
Iron 2.51mg 0.65mg 23%
Copper 0.268mg 0.057mg 23%
Phosphorus 156mg 29mg 18%
Fiber 6.5g 3.2g 13%
Protein 7.73g 1.89g 12%
Vitamin B1 0.202mg 0.074mg 11%
Vitamin C 0.4mg 9.7mg 10%
Zinc 1.29mg 0.25mg 9%
Magnesium 53mg 18mg 8%
Manganese 0.475mg 0.285mg 8%
Vitamin B5 0.411mg 0.074mg 7%
Selenium 2.5µg 0.2µg 4%
Calories 116kcal 35kcal 4%
Carbs 20.76g 7.88g 4%
Potassium 278mg 146mg 4%
Choline 32.2mg 16.9mg 3%
Vitamin B2 0.055mg 0.097mg 3%
Vitamin B6 0.1mg 0.056mg 3%
Vitamin A 1µg 32µg 3%
Calcium 24mg 44mg 2%
Polyunsaturated fat 0.225g 0.145g 1%
Vitamin E 0.28mg 0.46mg 1%
Vitamin B3 0.495mg 0.614mg 1%
Fats 0.53g 0.28g 0%
Net carbs 14.26g 4.68g N/A
Sugar 3.3g 3.63g N/A
Sodium 4mg 1mg 0%
Saturated fat 0.138g 0.064g 0%
Monounsaturated fat 0.044g 0.011g 0%
Tryptophan 0.095mg 0.02mg 0%
Threonine 0.294mg 0.082mg 0%
Isoleucine 0.314mg 0.069mg 0%
Leucine 0.592mg 0.116mg 0%
Lysine 0.523mg 0.091mg 0%
Methionine 0.11mg 0.023mg 0%
Phenylalanine 0.451mg 0.069mg 0%
Valine 0.368mg 0.093mg 0%
Histidine 0.24mg 0.035mg 0%

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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +309%
Contains more FatsFats +89.3%
Contains more CarbsCarbs +163.5%
Contains more OtherOther +28.8%
Contains more WaterWater +27.4%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +55.2%
Contains less Sat. FatSaturated fat -53.6%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.