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 for 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.
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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 PhosphorusPhosphorus | +38.1% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +92.3% |
| Contains more MagnesiumMagnesium | +18.9% |
| Contains more CalciumCalcium | +275% |
| Contains more PotassiumPotassium | +101.8% |
| Contains more IronIron | +47.4% |
| Contains more ManganeseManganese | +33.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +71.2% |
| Contains more Vitamin B2Vitamin B2 | +19.6% |
| Contains more Vitamin B3Vitamin B3 | +253.6% |
| Contains more Vitamin B5Vitamin B5 | +79.5% |
| Contains more FolateFolate | +156.8% |
| Contains more Vitamin EVitamin E | +235.7% |
| Contains more Vitamin KVitamin K | +105.9% |
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:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
| Contains more FatsFats | +51.4% |
| Contains more ProteinProtein | +25.9% |
| Contains more CarbsCarbs | +20.9% |
| Contains more OtherOther | +86.2% |
~equal in
Water
~63.08g
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
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
| Contains more Mono. FatMonounsaturated fat | +41.9% |
| Contains more Poly. FatPolyunsaturated fat | +48% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 208µg | 81µg | 32% |
| Iron | 2.51mg | 3.7mg | 15% |
| Potassium | 278mg | 561mg | 8% |
| Calcium | 24mg | 90mg | 7% |
| Manganese | 0.475mg | 0.636mg | 7% |
| Vitamin B1 | 0.202mg | 0.118mg | 7% |
| Phosphorus | 156mg | 113mg | 6% |
| Vitamin B5 | 0.411mg | 0.229mg | 4% |
| Protein | 7.73g | 9.73g | 4% |
| Vitamin E | 0.28mg | 0.94mg | 4% |
| Magnesium | 53mg | 63mg | 2% |
| Vitamin K | 1.7µg | 3.5µg | 2% |
| Vitamin B3 | 0.495mg | 0.14mg | 2% |
| Copper | 0.268mg | 0.287mg | 2% |
| Selenium | 2.5µg | 1.3µg | 2% |
| Vitamin B6 | 0.1mg | 0.093mg | 1% |
| Choline | 32.2mg | 35.1mg | 1% |
| Vitamin B2 | 0.055mg | 0.046mg | 1% |
| Calories | 116kcal | 139kcal | 1% |
| Zinc | 1.29mg | 1.38mg | 1% |
| Fiber | 6.5g | 6.3g | 1% |
| Carbs | 20.76g | 25.09g | 1% |
| Fats | 0.53g | 0.35g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 14.26g | 18.79g | N/A |
| Sugar | 3.3g | 0.34g | N/A |
| Sodium | 4mg | 6mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.138g | 0.091g | 0% |
| Monounsaturated fat | 0.044g | 0.031g | 0% |
| Polyunsaturated fat | 0.225g | 0.152g | 0% |
| Tryptophan | 0.095mg | 0.115mg | 0% |
| Threonine | 0.294mg | 0.409mg | 0% |
| Isoleucine | 0.314mg | 0.429mg | 0% |
| Leucine | 0.592mg | 0.776mg | 0% |
| Lysine | 0.523mg | 0.668mg | 0% |
| Methionine | 0.11mg | 0.146mg | 0% |
| Phenylalanine | 0.451mg | 0.526mg | 0% |
| Valine | 0.368mg | 0.509mg | 0% |
| Histidine | 0.24mg | 0.271mg | 0% |
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%
14%
Minerals Daily Need Coverage Score
43%
53%
Comparison summary
Which food is lower in Sugar?
White beans is lower in Sugar (difference - 2.96g)
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 52)
Which food is cheaper?
White beans is cheaper (difference - $2)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)