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

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

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A recap on differences between cowpea (Black-eyed pea) and green bean raw

  • Cowpea (Black-eyed pea) has more folate, copper, iron, phosphorus, fiber, manganese, and vitamin B1; however, green bean raw is higher in vitamin K, vitamin A, and vitamin C.
  • Cowpea (Black-eyed pea) covers your daily folate needs 44% more than green bean raw.
  • Green bean raw contains 4 times less phosphorus than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 156mg of phosphorus, while green bean raw contains 38mg.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

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

Infographic

Cowpea (Black-eyed pea) vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +112%
Contains more PotassiumPotassium +31.8%
Contains more IronIron +143.7%
Contains more CopperCopper +288.4%
Contains more ZincZinc +437.5%
Contains more PhosphorusPhosphorus +310.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +119.9%
Contains more SeleniumSelenium +316.7%
Contains more CalciumCalcium +54.2%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +146.3%
Contains more Vitamin B5Vitamin B5 +82.7%
Contains more FolateFolate +530.3%
Contains more CholineCholine +110.5%
Contains more Vitamin CVitamin C +2950%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +46.4%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B3Vitamin B3 +48.3%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin KVitamin K +2429.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Green bean raw DV% diff.
Folate 208µg 33µg 44%
Vitamin K 1.7µg 43µg 34%
Copper 0.268mg 0.069mg 22%
Iron 2.51mg 1.03mg 19%
Phosphorus 156mg 38mg 17%
Fiber 6.5g 2.7g 15%
Vitamin C 0.4mg 12.2mg 13%
Protein 7.73g 1.83g 12%
Manganese 0.475mg 0.216mg 11%
Vitamin B1 0.202mg 0.082mg 10%
Zinc 1.29mg 0.24mg 10%
Magnesium 53mg 25mg 7%
Carbs 20.76g 6.97g 5%
Vitamin A 1µg 35µg 4%
Vitamin B5 0.411mg 0.225mg 4%
Vitamin B2 0.055mg 0.104mg 4%
Calories 116kcal 31kcal 4%
Vitamin B6 0.1mg 0.141mg 3%
Selenium 2.5µg 0.6µg 3%
Choline 32.2mg 15.3mg 3%
Fructose 1.39g 2%
Potassium 278mg 211mg 2%
Polyunsaturated fat 0.225g 0.113g 1%
Vitamin B3 0.495mg 0.734mg 1%
Calcium 24mg 37mg 1%
Vitamin E 0.28mg 0.41mg 1%
Fats 0.53g 0.22g 0%
Net carbs 14.26g 4.27g N/A
Sugar 3.3g 3.26g N/A
Starch 0.88g 0%
Sodium 4mg 6mg 0%
Saturated fat 0.138g 0.05g 0%
Monounsaturated fat 0.044g 0.01g 0%
Tryptophan 0.095mg 0.019mg 0%
Threonine 0.294mg 0.079mg 0%
Isoleucine 0.314mg 0.066mg 0%
Leucine 0.592mg 0.112mg 0%
Lysine 0.523mg 0.088mg 0%
Methionine 0.11mg 0.022mg 0%
Phenylalanine 0.451mg 0.067mg 0%
Valine 0.368mg 0.09mg 0%
Histidine 0.24mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +322.4%
Contains more FatsFats +140.9%
Contains more CarbsCarbs +197.8%
Contains more OtherOther +42.4%
Contains more WaterWater +29%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +340%
Contains more Poly. FatPolyunsaturated fat +99.1%
Contains less Sat. FatSaturated fat -63.8%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.