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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, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Copper from 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.

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
8
Winged beans
Winged beans
Contains less Sodium -69.2%
Contains more Calcium +491.7%
Contains more Iron +72.5%
Contains more Zinc +11.6%
Contains more Copper +188.4%
Contains more Manganese +152.4%
Contains more Selenium +16%
Equal in Magnesium - 54
Equal in Phosphorus - 153
Equal in Potassium - 280
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains less Sodium -69.2%
Contains more Calcium +491.7%
Contains more Iron +72.5%
Contains more Zinc +11.6%
Contains more Copper +188.4%
Contains more Manganese +152.4%
Contains more Selenium +16%
Equal in Magnesium - 54
Equal in Phosphorus - 153
Equal in Potassium - 280

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)
7
:
3
Winged beans
Winged beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +163.5%
Contains more Vitamin B6 +112.8%
Contains more Folate +1980%
Contains more Vitamin B1 +46%
Contains more Vitamin B2 +134.5%
Contains more Vitamin B3 +67.7%
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%
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +163.5%
Contains more Vitamin B6 +112.8%
Contains more Folate +1980%
Contains more Vitamin B1 +46%
Contains more Vitamin B2 +134.5%
Contains more Vitamin B3 +67.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
Winged beans
Winged beans
Contains more Carbs +39%
Contains more Protein +37.4%
Contains more Fats +1001.9%
Contains more Other +50%
Equal in Water - 67.19
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
Winged beans
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 Carbs +39%
Contains more Protein +37.4%
Contains more Fats +1001.9%
Contains more Other +50%
Equal in Water - 67.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +4793.2%
Contains more Polyunsaturated fat +589.3%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +4793.2%
Contains more Polyunsaturated fat +589.3%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Winged beans Opinion
Net carbs 14.26g 14.94g Winged beans
Protein 7.73g 10.62g Winged beans
Fats 0.53g 5.84g Winged beans
Carbs 20.76g 14.94g Cowpea (Black-eyed pea)
Calories 116kcal 147kcal Winged beans
Sugar 3.3g Winged beans
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 24mg 142mg Winged beans
Iron 2.51mg 4.33mg Winged beans
Magnesium 53mg 54mg Winged beans
Phosphorus 156mg 153mg Cowpea (Black-eyed pea)
Potassium 278mg 280mg Winged beans
Sodium 4mg 13mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.44mg Winged beans
Copper 0.268mg 0.773mg Winged beans
Manganese 0.475mg 1.199mg Winged beans
Selenium 2.5µg 2.9µg Winged beans
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.295mg Winged beans
Vitamin B2 0.055mg 0.129mg Winged beans
Vitamin B3 0.495mg 0.83mg Winged beans
Vitamin B5 0.411mg 0.156mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.047mg Cowpea (Black-eyed pea)
Folate 208µg 10µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.233mg Winged beans
Threonine 0.294mg 0.36mg Winged beans
Isoleucine 0.314mg 0.448mg Winged beans
Leucine 0.592mg 0.762mg Winged beans
Lysine 0.523mg 0.652mg Winged beans
Methionine 0.11mg 0.109mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.436mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.467mg Winged beans
Histidine 0.24mg 0.241mg Winged beans
Saturated Fat 0.138g 0.825g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 2.153g Winged beans
Polyunsaturated fat 0.225g 1.551g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Winged 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)
12%
Winged beans
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 20)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $2)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.687g)
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. 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.