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.
- Refried 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 Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
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
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 208µg | 11µg | 49% |
| Histidine | 0.24mg | 153mg | 22% |
| Sodium | 4mg | 370mg | 16% |
| Copper | 0.268mg | 0.129mg | 15% |
| Iron | 2.51mg | 1.44mg | 13% |
| Fiber | 6.5g | 3.7g | 11% |
| Vitamin B1 | 0.202mg | 0.076mg | 11% |
| Phosphorus | 156mg | 92mg | 9% |
| Manganese | 0.475mg | 0.289mg | 8% |
| Selenium | 2.5µg | 5.8µg | 6% |
| Zinc | 1.29mg | 0.58mg | 6% |
| Protein | 7.73g | 4.98g | 6% |
| Vitamin C | 0.4mg | 6mg | 6% |
| Magnesium | 53mg | 35mg | 4% |
| Vitamin B5 | 0.411mg | 0.189mg | 4% |
| Starch | 7.43g | 3% | |
| Saturated fat | 0.138g | 0.631g | 2% |
| Polyunsaturated fat | 0.225g | 0.543g | 2% |
| Choline | 32.2mg | 21.2mg | 2% |
| Carbs | 20.76g | 13.55g | 2% |
| Fats | 0.53g | 2.01g | 2% |
| Vitamin B2 | 0.055mg | 0.079mg | 2% |
| Monounsaturated fat | 0.044g | 0.601g | 1% |
| Calories | 116kcal | 90kcal | 1% |
| Vitamin B3 | 0.495mg | 0.367mg | 1% |
| Potassium | 278mg | 319mg | 1% |
| Vitamin E | 0.28mg | 0.09mg | 1% |
| Calcium | 24mg | 29mg | 1% |
| Net carbs | 14.26g | 9.85g | N/A |
| Sugar | 3.3g | 0.54g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B6 | 0.1mg | 0.103mg | 0% |
| Vitamin K | 1.7µg | 2.1µg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.095mg | 0.065mg | 0% |
| Threonine | 0.294mg | 0.231mg | 0% |
| Isoleucine | 0.314mg | 0.242mg | 0% |
| Leucine | 0.592mg | 0.438mg | 0% |
| Lysine | 0.523mg | 0.377mg | 0% |
| Methionine | 0.11mg | 0.083mg | 0% |
| Phenylalanine | 0.451mg | 0.297mg | 0% |
| Valine | 0.368mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
10%
Minerals Daily Need Coverage Score
43%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Refried beans is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 366mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.493g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.