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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.
  • 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.

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% 0.33% 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 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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Refried beans 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

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%

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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. 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.