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Cowpea (Black-eyed pea) vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between cowpea (Black-eyed pea) and lupin Bean

  • Cowpea (Black-eyed pea) has more folate, iron, fiber, vitamin B6, and vitamin B1; however, lupin Bean is richer in manganese and monounsaturated fat.
  • Cowpea (Black-eyed pea) covers your daily folate needs 37% more than lupin Bean.
  • Lupin Bean has 11 times less vitamin B6 than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 0.1mg of vitamin B6, while lupin Bean has 0.009mg.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Cowpea (Black-eyed pea) vs Lupin Bean infographic
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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.
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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more PotassiumPotassium +13.5%
Contains more IronIron +109.2%
Contains more CopperCopper +16%
Contains more PhosphorusPhosphorus +21.9%
Contains more CalciumCalcium +112.5%
Contains more ManganeseManganese +42.3%
~equal in Magnesium ~54mg
~equal in Zinc ~1.38mg
~equal in Sodium ~4mg
~equal in Selenium ~2.6µg

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin B5Vitamin B5 +118.6%
Contains more Vitamin B6Vitamin B6 +1011.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +252.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Lupin Bean DV% diff.
Folate 208µg 59µg 37%
Protein 7.73g 15.57g 16%
Iron 2.51mg 1.2mg 16%
Fiber 6.5g 2.8g 15%
Manganese 0.475mg 0.676mg 9%
Vitamin B6 0.1mg 0.009mg 7%
Choline 32.2mg 6%
Vitamin B1 0.202mg 0.134mg 6%
Carbs 20.76g 9.88g 4%
Vitamin B5 0.411mg 0.188mg 4%
Copper 0.268mg 0.231mg 4%
Phosphorus 156mg 128mg 4%
Fats 0.53g 2.92g 4%
Monounsaturated fat 0.044g 1.18g 3%
Calcium 24mg 51mg 3%
Polyunsaturated fat 0.225g 0.73g 3%
Vitamin E 0.28mg 2%
Potassium 278mg 245mg 1%
Saturated fat 0.138g 0.346g 1%
Zinc 1.29mg 1.38mg 1%
Vitamin C 0.4mg 1.1mg 1%
Vitamin K 1.7µg 1%
Calories 116kcal 119kcal 0%
Net carbs 14.26g 7.08g N/A
Magnesium 53mg 54mg 0%
Sugar 3.3g N/A
Sodium 4mg 4mg 0%
Vitamin A 1µg 0µg 0%
Selenium 2.5µg 2.6µg 0%
Vitamin B2 0.055mg 0.053mg 0%
Vitamin B3 0.495mg 0.495mg 0%
Tryptophan 0.095mg 0.125mg 0%
Threonine 0.294mg 0.573mg 0%
Isoleucine 0.314mg 0.695mg 0%
Leucine 0.592mg 1.181mg 0%
Lysine 0.523mg 0.832mg 0%
Methionine 0.11mg 0.11mg 0%
Phenylalanine 0.451mg 0.618mg 0%
Valine 0.368mg 0.65mg 0%
Histidine 0.24mg 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +110.1%
Contains more OtherOther +70.9%
Contains more ProteinProtein +101.4%
Contains more FatsFats +450.9%
~equal in Water ~71.08g

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -60.1%
Contains more Mono. FatMonounsaturated fat +2581.8%
Contains more Poly. FatPolyunsaturated fat +224.4%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.