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

Cowpea (Black-eyed pea) vs. White beans — In-Depth Nutrition Comparison

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Summary of differences between Cowpea (Black-eyed pea) and White beans

  • Cowpea (Black-eyed pea) has more Folate, Vitamin B1, and Phosphorus, while White beans has more Iron, Potassium, Manganese, and Calcium.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 32% more than White beans.
  • Cowpea (Black-eyed pea) contains 10 times more Sugar than White beans. While Cowpea (Black-eyed pea) contains 3.3g of Sugar, White beans contains only 0.34g.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Cowpea (Black-eyed pea) vs White 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
3
:
7
White beans
White beans
Contains more Phosphorus +38.1%
Contains less Sodium -33.3%
Contains more Selenium +92.3%
Contains more Calcium +275%
Contains more Iron +47.4%
Contains more Magnesium +18.9%
Contains more Potassium +101.8%
Contains more Manganese +33.9%
Equal in Zinc - 1.38
Equal in Copper - 0.287
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Phosphorus +38.1%
Contains less Sodium -33.3%
Contains more Selenium +92.3%
Contains more Calcium +275%
Contains more Iron +47.4%
Contains more Magnesium +18.9%
Contains more Potassium +101.8%
Contains more Manganese +33.9%
Equal in Zinc - 1.38
Equal in Copper - 0.287

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
8
:
2
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71.2%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +253.6%
Contains more Vitamin B5 +79.5%
Contains more Folate +156.8%
Contains more Vitamin E +235.7%
Contains more Vitamin K +105.9%
Equal in Vitamin B6 - 0.093
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71.2%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +253.6%
Contains more Vitamin B5 +79.5%
Contains more Folate +156.8%
Contains more Vitamin E +235.7%
Contains more Vitamin K +105.9%
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
White beans
White beans
Contains more Fats +51.4%
Contains more Water +11%
Contains more Protein +25.9%
Contains more Carbs +20.9%
Contains more Other +86.2%
Equal in Water - 63.08
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Fats +51.4%
Contains more Water +11%
Contains more Protein +25.9%
Contains more Carbs +20.9%
Contains more Other +86.2%
Equal in Water - 63.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +48%
Contains less Saturated Fat -34.1%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +48%
Contains less Saturated Fat -34.1%

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) White beans
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) White beans Opinion
Net carbs 14.26g 18.79g White beans
Protein 7.73g 9.73g White beans
Fats 0.53g 0.35g Cowpea (Black-eyed pea)
Carbs 20.76g 25.09g White beans
Calories 116kcal 139kcal White beans
Sugar 3.3g 0.34g White beans
Fiber 6.5g 6.3g Cowpea (Black-eyed pea)
Calcium 24mg 90mg White beans
Iron 2.51mg 3.7mg White beans
Magnesium 53mg 63mg White beans
Phosphorus 156mg 113mg Cowpea (Black-eyed pea)
Potassium 278mg 561mg White beans
Sodium 4mg 6mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.38mg White beans
Copper 0.268mg 0.287mg White beans
Manganese 0.475mg 0.636mg White beans
Selenium 2.5µg 1.3µg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.94mg White beans
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.118mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.046mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.14mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.229mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.093mg Cowpea (Black-eyed pea)
Folate 208µg 81µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 3.5µg White beans
Tryptophan 0.095mg 0.115mg White beans
Threonine 0.294mg 0.409mg White beans
Isoleucine 0.314mg 0.429mg White beans
Leucine 0.592mg 0.776mg White beans
Lysine 0.523mg 0.668mg White beans
Methionine 0.11mg 0.146mg White beans
Phenylalanine 0.451mg 0.526mg White beans
Valine 0.368mg 0.509mg White beans
Histidine 0.24mg 0.271mg White beans
Saturated Fat 0.138g 0.091g White beans
Monounsaturated Fat 0.044g 0.031g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.152g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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)
14%
White beans
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 2.96g)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 52)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.