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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
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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.
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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%
~equal in Copper ~0.287mg
~equal in Zinc ~1.38mg

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% 0.9% 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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~35.1mg

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
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 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
34% 11% 55%
Saturated Fat: Sat. Fat 0.138 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
33% 11% 55%
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.
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
Calories 116kcal 139kcal White beans
Protein 7.73g 9.73g White beans
Fats 0.53g 0.35g Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Net carbs 14.26g 18.79g White beans
Carbs 20.76g 25.09g White beans
Magnesium 53mg 63mg White beans
Calcium 24mg 90mg White beans
Potassium 278mg 561mg White beans
Iron 2.51mg 3.7mg White beans
Sugar 3.3g 0.34g White beans
Fiber 6.5g 6.3g Cowpea (Black-eyed pea)
Copper 0.268mg 0.287mg White beans
Zinc 1.29mg 1.38mg White beans
Phosphorus 156mg 113mg Cowpea (Black-eyed pea)
Sodium 4mg 6mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.94mg White beans
Manganese 0.475mg 0.636mg White beans
Selenium 2.5µg 1.3µg 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)
Vitamin K 1.7µg 3.5µg White beans
Folate 208µg 81µg Cowpea (Black-eyed pea)
Choline 32.2mg 35.1mg 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)
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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.