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  6. Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw vs. Bean raw

Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between cowpeas, common (blackeyes, crowder, southern), mature seeds, raw and bean raw

  • Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw has more iron, folate, manganese, vitamin B5, vitamin B1, and zinc; however, bean raw has more selenium, fiber, vitamin B6, and potassium.
  • Daily need coverage for iron for cowpeas, common (blackeyes, crowder, southern), mature seeds, raw is 40% higher.
  • Bean raw has 2 times less vitamin B5 than cowpeas, common (blackeyes, crowder, southern), mature seeds, raw. Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw has 1.496mg of vitamin B5, while bean raw has 0.785mg.

Food types used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw and Beans, pinto, mature seeds, raw.

Infographic

Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw vs Bean raw 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 131% 33% 98% 310% 282% 92% 182% 2.1% 199% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more IronIron +63.1%
Contains more ZincZinc +47.8%
Contains more ManganeseManganese +33.1%
Contains more PotassiumPotassium +25.3%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +210%
~equal in Magnesium ~176mg
~equal in Calcium ~113mg
~equal in Copper ~0.893mg
~equal in Phosphorus ~411mg

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 5% 1% 7.8% 0% 213% 52% 39% 90% 82% 0% 13% 475% 52%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B3Vitamin B3 +76.7%
Contains more Vitamin B5Vitamin B5 +90.6%
Contains more FolateFolate +20.6%
Contains more CholineCholine +43.1%
Contains more Vitamin CVitamin C +320%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin KVitamin K +12%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Bean raw DV% diff.
Iron 8.27mg 5.07mg 40%
Selenium 9µg 27.9µg 34%
Folate 633µg 525µg 27%
Fiber 10.6g 15.5g 20%
Manganese 1.528mg 1.148mg 17%
Vitamin B5 1.496mg 0.785mg 14%
Starch 34.17g 14%
Vitamin B1 0.853mg 0.713mg 12%
Zinc 3.37mg 2.28mg 10%
Vitamin B6 0.357mg 0.474mg 9%
Potassium 1112mg 1393mg 8%
Vitamin B3 2.075mg 1.174mg 6%
Choline 94.7mg 66.2mg 5%
Vitamin C 1.5mg 6.3mg 5%
Copper 0.845mg 0.893mg 5%
Protein 23.52g 21.42g 4%
Magnesium 184mg 176mg 2%
Phosphorus 424mg 411mg 2%
Polyunsaturated fat 0.542g 0.407g 1%
Vitamin B2 0.226mg 0.212mg 1%
Calories 336kcal 347kcal 1%
Vitamin E 0.39mg 0.21mg 1%
Carbs 60.03g 62.55g 1%
Fats 1.26g 1.23g 0%
Net carbs 49.43g 47.05g N/A
Calcium 110mg 113mg 0%
Sugar 6.9g 2.11g N/A
Sodium 16mg 12mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 5µg 5.6µg 0%
Saturated fat 0.331g 0.235g 0%
Monounsaturated fat 0.106g 0.229g 0%
Tryptophan 0.29mg 0.237mg 0%
Threonine 0.895mg 0.81mg 0%
Isoleucine 0.956mg 0.871mg 0%
Leucine 1.802mg 1.558mg 0%
Lysine 1.591mg 1.356mg 0%
Methionine 0.335mg 0.259mg 0%
Phenylalanine 1.373mg 1.095mg 0%
Valine 1.121mg 0.998mg 0%
Histidine 0.73mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 3%
Protein: 23.52 g
Fats: 1.26 g
Carbs: 60.03 g
Water: 11.95 g
Other: 3.24 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
~equal in Protein ~21.42g
~equal in Fats ~1.23g
~equal in Carbs ~62.55g
~equal in Water ~11.33g
~equal in Other ~3.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated fat: Sat. Fat 0.331 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.542 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Poly. FatPolyunsaturated fat +33.2%
Contains less Sat. FatSaturated fat -29%
Contains more Mono. FatMonounsaturated fat +116%

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. Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173758/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.