Cowpeas, young pods with seeds, raw vs. Bean raw — In-Depth Nutrition Comparison
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How are cowpeas, young pods with seeds, raw and bean raw different?
- Cowpeas, young pods with seeds, raw is higher in vitamin C; however, bean raw is richer in folate, copper, iron, phosphorus, selenium, fiber, vitamin B1, manganese, and potassium.
- Daily need coverage for folate for bean raw is 118% higher.
- Cowpeas, young pods with seeds, raw contains 5 times more vitamin C than bean raw. While cowpeas, young pods with seeds, raw contains 33mg of vitamin C, bean raw contains only 6.3mg.
Cowpeas, young pods with seeds, raw and Beans, pinto, mature seeds, raw are the varieties used in this article.
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.
| Contains less SodiumSodium | -66.7% |
| Contains more MagnesiumMagnesium | +203.4% |
| Contains more CalciumCalcium | +73.8% |
| Contains more PotassiumPotassium | +547.9% |
| Contains more IronIron | +407% |
| Contains more CopperCopper | +793% |
| Contains more ZincZinc | +570.6% |
| Contains more PhosphorusPhosphorus | +532.3% |
| Contains more ManganeseManganese | +272.7% |
| Contains more SeleniumSelenium | +3000% |
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 | +423.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B5Vitamin B5 | +20.4% |
| Contains more Vitamin KVitamin K | +462.5% |
| Contains more Vitamin B1Vitamin B1 | +375.3% |
| Contains more Vitamin B2Vitamin B2 | +51.4% |
| Contains more Vitamin B6Vitamin B6 | +174% |
| Contains more FolateFolate | +890.6% |
| Contains more CholineCholine | +200.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.3 g
Fats:
0.3 g
Carbs:
9.5 g
Water:
86 g
Other:
0.9 g
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more WaterWater | +659% |
| Contains more ProteinProtein | +549.1% |
| Contains more FatsFats | +310% |
| Contains more CarbsCarbs | +558.4% |
| Contains more OtherOther | +285.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.079 g
Monounsaturated fat:
Mono. Fat
0.027 g
Polyunsaturated fat:
Poly. Fat
0.127 g
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains less Sat. FatSaturated fat | -66.4% |
| Contains more Mono. FatMonounsaturated fat | +748.1% |
| Contains more Poly. FatPolyunsaturated fat | +220.5% |
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 Sodium |
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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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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 53µg | 525µg | 118% |
| Copper | 0.1mg | 0.893mg | 88% |
| Iron | 1mg | 5.07mg | 51% |
| Selenium | 0.9µg | 27.9µg | 49% |
| Fiber | 3.3g | 15.5g | 49% |
| Phosphorus | 65mg | 411mg | 49% |
| Vitamin B1 | 0.15mg | 0.713mg | 47% |
| Manganese | 0.308mg | 1.148mg | 37% |
| Protein | 3.3g | 21.42g | 36% |
| Potassium | 215mg | 1393mg | 35% |
| Vitamin C | 33mg | 6.3mg | 30% |
| Magnesium | 58mg | 176mg | 28% |
| Vitamin B6 | 0.173mg | 0.474mg | 23% |
| Vitamin K | 31.5µg | 5.6µg | 22% |
| Carbs | 9.5g | 62.55g | 18% |
| Zinc | 0.34mg | 2.28mg | 18% |
| Calories | 44kcal | 347kcal | 15% |
| Starch | 34.17g | 14% | |
| Vitamin A | 68µg | 0µg | 8% |
| Choline | 22mg | 66.2mg | 8% |
| Vitamin B2 | 0.14mg | 0.212mg | 6% |
| Calcium | 65mg | 113mg | 5% |
| Vitamin B5 | 0.945mg | 0.785mg | 3% |
| Polyunsaturated fat | 0.127g | 0.407g | 2% |
| Vitamin E | 0.49mg | 0.21mg | 2% |
| Monounsaturated fat | 0.027g | 0.229g | 1% |
| Saturated fat | 0.079g | 0.235g | 1% |
| Fats | 0.3g | 1.23g | 1% |
| Net carbs | 6.2g | 47.05g | N/A |
| Sugar | 5.04g | 2.11g | N/A |
| Sodium | 4mg | 12mg | 0% |
| Vitamin B3 | 1.2mg | 1.174mg | 0% |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 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
36%
67%
Minerals Daily Need Coverage Score
23%
131%
Comparison summary
Which food contains less Sodium?
Cowpeas, young pods with seeds, raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Cowpeas, young pods with seeds, raw is lower in Saturated fat (difference - 0.156g)
Which food is lower in glycemic index?
Cowpeas, young pods with seeds, raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Cowpeas, young pods with seeds, raw is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 2.93g)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.