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

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.

Infographic

Cowpea (Black-eyed pea) vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +51.4%
Contains more IronIron +74.3%
Contains more CopperCopper +107.8%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +64.4%
Contains more CalciumCalcium +20.8%
Contains more PotassiumPotassium +14.7%
Contains more SeleniumSelenium +132%

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% 0.9% 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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +211.1%
Contains more Vitamin B1Vitamin B1 +165.8%
Contains more Vitamin B3Vitamin B3 +34.9%
Contains more Vitamin B5Vitamin B5 +117.5%
Contains more FolateFolate +1790.9%
Contains more CholineCholine +51.9%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin KVitamin K +23.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.103mg
~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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +55.2%
Contains more CarbsCarbs +53.2%
Contains more FatsFats +279.2%
Contains more WaterWater +11%
Contains more OtherOther +81.9%

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
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated Fat -78.1%
Contains more Mono. FatMonounsaturated Fat +1265.9%
Contains more Poly. FatPolyunsaturated fat +141.3%

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) Refried beans
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Refried beans Opinion
Calories 116kcal 90kcal Cowpea (Black-eyed pea)
Protein 7.73g 4.98g Cowpea (Black-eyed pea)
Fats 0.53g 2.01g Refried beans
Vitamin C 0.4mg 6mg Refried beans
Net carbs 14.26g 9.85g Cowpea (Black-eyed pea)
Carbs 20.76g 13.55g Cowpea (Black-eyed pea)
Magnesium 53mg 35mg Cowpea (Black-eyed pea)
Calcium 24mg 29mg Refried beans
Potassium 278mg 319mg Refried beans
Iron 2.51mg 1.44mg Cowpea (Black-eyed pea)
Sugar 3.3g 0.54g Refried beans
Fiber 6.5g 3.7g Cowpea (Black-eyed pea)
Copper 0.268mg 0.129mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.58mg Cowpea (Black-eyed pea)
Starch 7.43g Refried beans
Phosphorus 156mg 92mg Cowpea (Black-eyed pea)
Sodium 4mg 370mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.09mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.289mg Cowpea (Black-eyed pea)
Selenium 2.5µg 5.8µg Refried beans
Vitamin B1 0.202mg 0.076mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.079mg Refried beans
Vitamin B3 0.495mg 0.367mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.189mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.103mg Refried beans
Vitamin K 1.7µg 2.1µg Refried beans
Folate 208µg 11µg Cowpea (Black-eyed pea)
Trans Fat 0g 0.016g Cowpea (Black-eyed pea)
Choline 32.2mg 21.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.631g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.601g Refried beans
Polyunsaturated fat 0.225g 0.543g Refried beans
Tryptophan 0.095mg 0.065mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.231mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.242mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.438mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.377mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.083mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.297mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.287mg Cowpea (Black-eyed pea)
Histidine 0.24mg 153mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

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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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
24%
Cowpea (Black-eyed pea)
10%
Refried beans
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (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 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. 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.