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

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

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What are the main differences between french beans and cowpea (Black-eyed pea)?

  • French beans is richer in fiber, yet cowpea (Black-eyed pea) is richer in folate, iron, copper, phosphorus, vitamin B1, and zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 33% higher.
  • French beans has 3 times more calcium than cowpea (Black-eyed pea). French beans has 63mg of calcium, while cowpea (Black-eyed pea) has 24mg.
  • French beans has a lower glycemic index than cowpea (Black-eyed pea).

We used Beans, french, mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

French beans vs Cowpea (Black-eyed pea) 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
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%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +33.1%
Contains more IronIron +132.4%
Contains more CopperCopper +133%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +52.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +24.3%
Contains more SeleniumSelenium +108.3%
~equal in Magnesium ~53mg

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
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%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.4%
Contains more Vitamin B5Vitamin B5 +85.1%
Contains more FolateFolate +177.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French beans Cowpea (Black-eyed pea) DV% diff.
Folate 75µg 208µg 33%
Iron 1.08mg 2.51mg 18%
Copper 0.115mg 0.268mg 17%
Fiber 9.4g 6.5g 12%
Phosphorus 102mg 156mg 8%
Zinc 0.64mg 1.29mg 6%
Vitamin B1 0.13mg 0.202mg 6%
Choline 32.2mg 6%
Calcium 63mg 24mg 4%
Manganese 0.382mg 0.475mg 4%
Vitamin B5 0.222mg 0.411mg 4%
Potassium 370mg 278mg 3%
Polyunsaturated fat 0.453g 0.225g 2%
Selenium 1.2µg 2.5µg 2%
Vitamin E 0.28mg 2%
Vitamin B2 0.062mg 0.055mg 1%
Vitamin K 1.7µg 1%
Protein 7.05g 7.73g 1%
Calories 129kcal 116kcal 1%
Carbs 24.02g 20.76g 1%
Magnesium 56mg 53mg 1%
Vitamin C 1.2mg 0.4mg 1%
Fats 0.76g 0.53g 0%
Net carbs 14.62g 14.26g N/A
Sugar 3.3g N/A
Sodium 6mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B3 0.546mg 0.495mg 0%
Vitamin B6 0.105mg 0.1mg 0%
Saturated fat 0.083g 0.138g 0%
Monounsaturated fat 0.052g 0.044g 0%
Tryptophan 0.083mg 0.095mg 0%
Threonine 0.297mg 0.294mg 0%
Isoleucine 0.311mg 0.314mg 0%
Leucine 0.563mg 0.592mg 0%
Lysine 0.484mg 0.523mg 0%
Methionine 0.106mg 0.11mg 0%
Phenylalanine 0.381mg 0.451mg 0%
Valine 0.369mg 0.368mg 0%
Histidine 0.196mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more FatsFats +43.4%
Contains more CarbsCarbs +15.7%
Contains more OtherOther +70.2%
~equal in Protein ~7.73g
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains less Sat. FatSaturated fat -39.9%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +101.3%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.