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  6. Cowpea (Black-eyed pea) vs. Soybean raw

Cowpea (Black-eyed pea) vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between cowpea (Black-eyed pea) and soybean raw

  • Cowpea (Black-eyed pea) contains less iron, copper, manganese, phosphorus, vitamin B2, vitamin B1, magnesium, potassium, folate, and vitamin K than soybean raw.
  • Soybean raw's daily need coverage for iron is 165% higher.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of cowpea (Black-eyed pea) is 52.

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

Infographic

Cowpea (Black-eyed pea) vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +428.3%
Contains more CalciumCalcium +1054.2%
Contains more PotassiumPotassium +546.4%
Contains more IronIron +525.5%
Contains more CopperCopper +518.7%
Contains more ZincZinc +279.1%
Contains more PhosphorusPhosphorus +351.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +429.9%
Contains more SeleniumSelenium +612%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin EVitamin E +203.6%
Contains more Vitamin B1Vitamin B1 +332.7%
Contains more Vitamin B2Vitamin B2 +1481.8%
Contains more Vitamin B3Vitamin B3 +227.9%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more Vitamin B6Vitamin B6 +277%
Contains more Vitamin KVitamin K +2664.7%
Contains more FolateFolate +80.3%
Contains more CholineCholine +259.9%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Soybean raw DV% diff.
Iron 2.51mg 15.7mg 165%
Copper 0.268mg 1.658mg 154%
Manganese 0.475mg 2.517mg 89%
Phosphorus 156mg 704mg 78%
Polyunsaturated fat 0.225g 11.255g 74%
Vitamin B2 0.055mg 0.87mg 63%
Protein 7.73g 36.49g 58%
Vitamin B1 0.202mg 0.874mg 56%
Magnesium 53mg 280mg 54%
Potassium 278mg 1797mg 45%
Folate 208µg 375µg 42%
Vitamin K 1.7µg 47µg 38%
Zinc 1.29mg 4.89mg 33%
Fats 0.53g 19.94g 30%
Selenium 2.5µg 17.8µg 28%
Calcium 24mg 277mg 25%
Vitamin B6 0.1mg 0.377mg 21%
Calories 116kcal 446kcal 17%
Choline 32.2mg 115.9mg 15%
Saturated fat 0.138g 2.884g 12%
Monounsaturated fat 0.044g 4.404g 11%
Fiber 6.5g 9.3g 11%
Vitamin B5 0.411mg 0.793mg 8%
Vitamin B3 0.495mg 1.623mg 7%
Vitamin C 0.4mg 6mg 6%
Vitamin E 0.28mg 0.85mg 4%
Carbs 20.76g 30.16g 3%
Net carbs 14.26g 20.86g N/A
Sugar 3.3g 7.33g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.095mg 0.591mg 0%
Threonine 0.294mg 1.766mg 0%
Isoleucine 0.314mg 1.971mg 0%
Leucine 0.592mg 3.309mg 0%
Lysine 0.523mg 2.706mg 0%
Methionine 0.11mg 0.547mg 0%
Phenylalanine 0.451mg 2.122mg 0%
Valine 0.368mg 2.029mg 0%
Histidine 0.24mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +720.1%
Contains more ProteinProtein +372.1%
Contains more FatsFats +3662.3%
Contains more CarbsCarbs +45.3%
Contains more OtherOther +418.1%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +9909.1%
Contains more Poly. FatPolyunsaturated fat +4902.2%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.