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

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

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How are cowpea (Black-eyed pea) and winged beans different?

  • Cowpea (Black-eyed pea) is higher in folate and vitamin B5; however, winged beans is richer in copper, manganese, iron, calcium, vitamin B1, vitamin B2, polyunsaturated fat, and monounsaturated fat.
  • Daily need coverage for copper for winged beans is 56% higher.
  • Cowpea (Black-eyed pea) contains 21 times more folate than winged beans. While cowpea (Black-eyed pea) contains 208µg of folate, winged beans contains only 10µg.
  • Winged beans has a lower glycemic index (32) than cowpea (Black-eyed pea) (52).

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) vs Winged 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains less SodiumSodium -69.2%
Contains more CalciumCalcium +491.7%
Contains more IronIron +72.5%
Contains more CopperCopper +188.4%
Contains more ZincZinc +11.6%
Contains more ManganeseManganese +152.4%
Contains more SeleniumSelenium +16%
~equal in Magnesium ~54mg
~equal in Potassium ~280mg
~equal in Phosphorus ~153mg

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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +163.5%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1980%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +46%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin B3Vitamin B3 +67.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Winged beans DV% diff.
Copper 0.268mg 0.773mg 56%
Folate 208µg 10µg 50%
Manganese 0.475mg 1.199mg 31%
Fiber 6.5g 26%
Iron 2.51mg 4.33mg 23%
Calcium 24mg 142mg 12%
Polyunsaturated fat 0.225g 1.551g 9%
Vitamin B1 0.202mg 0.295mg 8%
Fats 0.53g 5.84g 8%
Choline 32.2mg 6%
Vitamin B2 0.055mg 0.129mg 6%
Protein 7.73g 10.62g 6%
Monounsaturated fat 0.044g 2.153g 5%
Vitamin B5 0.411mg 0.156mg 5%
Vitamin B6 0.1mg 0.047mg 4%
Saturated fat 0.138g 0.825g 3%
Vitamin B3 0.495mg 0.83mg 2%
Calories 116kcal 147kcal 2%
Vitamin E 0.28mg 2%
Carbs 20.76g 14.94g 2%
Vitamin K 1.7µg 1%
Selenium 2.5µg 2.9µg 1%
Zinc 1.29mg 1.44mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 14.94g N/A
Magnesium 53mg 54mg 0%
Potassium 278mg 280mg 0%
Sugar 3.3g N/A
Phosphorus 156mg 153mg 0%
Sodium 4mg 13mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.095mg 0.233mg 0%
Threonine 0.294mg 0.36mg 0%
Isoleucine 0.314mg 0.448mg 0%
Leucine 0.592mg 0.762mg 0%
Lysine 0.523mg 0.652mg 0%
Methionine 0.11mg 0.109mg 0%
Phenylalanine 0.451mg 0.436mg 0%
Valine 0.368mg 0.467mg 0%
Histidine 0.24mg 0.241mg 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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more CarbsCarbs +39%
Contains more ProteinProtein +37.4%
Contains more FatsFats +1001.9%
Contains more OtherOther +50%
~equal in Water ~67.19g

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +4793.2%
Contains more Poly. FatPolyunsaturated fat +589.3%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.