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Cowpea (Black-eyed pea) vs Refried beans - In-Depth Nutrition Comparison

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What are the main differences between Cowpea (Black-eyed pea) and Refried beans?

  • Cowpea (Black-eyed pea) is richer in Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Manganese and Zinc, yet Refried beans are richer in Vitamin C.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 49% higher.
  • Cowpea (Black-eyed pea) has 3 times more Vitamin B1 than Refried beans. Cowpea (Black-eyed pea) has 0.202mg of Vitamin B1, while Refried beans have 0.076mg.
  • Cowpea (Black-eyed pea) contains less Sodium.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

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Cowpea (Black-eyed pea) vs Refried beans 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +74.3%
Contains more Magnesium +51.4%
Contains more Copper +107.8%
Contains more Zinc +122.4%
Contains more Phosphorus +69.6%
Contains less Sodium -98.9%
Contains more Calcium +20.8%
Contains more Potassium +14.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +74.3%
Contains more Magnesium +51.4%
Contains more Copper +107.8%
Contains more Zinc +122.4%
Contains more Phosphorus +69.6%
Contains less Sodium -98.9%
Contains more Calcium +20.8%
Contains more Potassium +14.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin B1 +165.8%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +117.5%
Contains more Folate +1790.9%
Contains more Vitamin C +1400%
Contains more Vitamin B2 +43.6%
Contains more Vitamin K +23.5%
Equal in Vitamin B6 - 0.103
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin B1 +165.8%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +117.5%
Contains more Folate +1790.9%
Contains more Vitamin C +1400%
Contains more Vitamin B2 +43.6%
Contains more Vitamin K +23.5%
Equal in Vitamin B6 - 0.103

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
10
Refried beans
Mineral Summary Score
44
Cowpea (Black-eyed pea)
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
46%
Cowpea (Black-eyed pea)
30%
Refried beans
Carbohydrates
21%
Cowpea (Black-eyed pea)
14%
Refried beans
Fats
2%
Cowpea (Black-eyed pea)
9%
Refried beans

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Refried beans
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Refried beans
Refried beans contains less Sugars (difference - 2.76g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.493g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cowpea (Black-eyed pea) Refried beans Opinion
Calories 116 90 Cowpea (Black-eyed pea)
Protein 7.73 4.98 Cowpea (Black-eyed pea)
Fats 0.53 2.01 Refried beans
Vitamin C 0.4 6 Refried beans
Carbs 20.76 13.55 Cowpea (Black-eyed pea)
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 1.44 Cowpea (Black-eyed pea)
Calcium 24 29 Refried beans
Potassium 278 319 Refried beans
Magnesium 53 35 Cowpea (Black-eyed pea)
Sugars 3.3 0.54 Refried beans
Fiber 6.5 3.7 Cowpea (Black-eyed pea)
Copper 0.268 0.129 Cowpea (Black-eyed pea)
Zinc 1.29 0.58 Cowpea (Black-eyed pea)
Starch 7.43 Refried beans
Phosphorus 156 92 Cowpea (Black-eyed pea)
Sodium 4 370 Cowpea (Black-eyed pea)
Vitamin A 15 0 Cowpea (Black-eyed pea)
Vitamin E 0.28 0.09 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.076 Cowpea (Black-eyed pea)
Vitamin B2 0.055 0.079 Refried beans
Vitamin B3 0.495 0.367 Cowpea (Black-eyed pea)
Vitamin B5 0.411 0.189 Cowpea (Black-eyed pea)
Vitamin B6 0.1 0.103 Refried beans
Vitamin B12 0 0
Vitamin K 1.7 2.1 Refried beans
Folate 208 11 Cowpea (Black-eyed pea)
Trans Fat 0 0.016 Cowpea (Black-eyed pea)
Saturated Fat 0.138 0.631 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044 0.601 Refried beans
Polyunsaturated fat 0.225 0.543 Refried beans
Tryptophan 0.095 0.065 Cowpea (Black-eyed pea)
Threonine 0.294 0.231 Cowpea (Black-eyed pea)
Isoleucine 0.314 0.242 Cowpea (Black-eyed pea)
Leucine 0.592 0.438 Cowpea (Black-eyed pea)
Lysine 0.523 0.377 Cowpea (Black-eyed pea)
Methionine 0.11 0.083 Cowpea (Black-eyed pea)
Phenylalanine 0.451 0.297 Cowpea (Black-eyed pea)
Valine 0.368 0.287 Cowpea (Black-eyed pea)
Histidine 0.24 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.