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  6. Cowpeas, young pods with seeds, raw vs. Bean raw

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

Cowpeas, young pods with 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 41% 20% 19% 38% 33% 9.3% 28% 0.52% 40% 4.9%
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 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.
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 110% 23% 9.8% 0% 38% 32% 23% 57% 40% 0% 79% 40% 12%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.174mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpeas, young pods with seeds, raw Bean raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 10% 86%
Protein: 3.3 g
Fats: 0.3 g
Carbs: 9.5 g
Water: 86 g
Other: 0.9 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
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
34% 12% 55%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.127 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 less Sat. FatSaturated fat -66.4%
Contains more Mono. FatMonounsaturated fat +748.1%
Contains more Poly. FatPolyunsaturated fat +220.5%

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, young pods with seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168405/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.