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Lupin Bean vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Significant differences between lupin Bean and cowpea (Black-eyed pea)

  • Lupin Bean has more manganese and monounsaturated fat; however, cowpea (Black-eyed pea) is richer in folate, iron, fiber, vitamin B6, and vitamin B1.
  • Cowpea (Black-eyed pea) covers your daily folate needs 37% more than lupin Bean.
  • Cowpea (Black-eyed pea) has 27 times less monounsaturated fat than lupin Bean. Lupin Bean has 1.18g of monounsaturated fat, while cowpea (Black-eyed pea) has 0.044g.

Specific food types used in this comparison are Lupins, mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Lupin Bean vs Cowpea (Black-eyed pea) 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 +112.5%
Contains more ManganeseManganese +42.3%
Contains more PotassiumPotassium +13.5%
Contains more IronIron +109.2%
Contains more CopperCopper +16%
Contains more PhosphorusPhosphorus +21.9%
~equal in Magnesium ~53mg
~equal in Zinc ~1.29mg
~equal in Sodium ~4mg
~equal in Selenium ~2.5µg

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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 +175%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin B5Vitamin B5 +118.6%
Contains more Vitamin B6Vitamin B6 +1011.1%
Contains more FolateFolate +252.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Cowpea (Black-eyed pea) DV% diff.
Folate 59µg 208µg 37%
Protein 15.57g 7.73g 16%
Iron 1.2mg 2.51mg 16%
Fiber 2.8g 6.5g 15%
Manganese 0.676mg 0.475mg 9%
Vitamin B6 0.009mg 0.1mg 7%
Choline 32.2mg 6%
Vitamin B1 0.134mg 0.202mg 6%
Carbs 9.88g 20.76g 4%
Vitamin B5 0.188mg 0.411mg 4%
Copper 0.231mg 0.268mg 4%
Phosphorus 128mg 156mg 4%
Fats 2.92g 0.53g 4%
Monounsaturated fat 1.18g 0.044g 3%
Calcium 51mg 24mg 3%
Polyunsaturated fat 0.73g 0.225g 3%
Vitamin E 0.28mg 2%
Potassium 245mg 278mg 1%
Saturated fat 0.346g 0.138g 1%
Zinc 1.38mg 1.29mg 1%
Vitamin C 1.1mg 0.4mg 1%
Vitamin K 1.7µg 1%
Calories 119kcal 116kcal 0%
Net carbs 7.08g 14.26g N/A
Magnesium 54mg 53mg 0%
Sugar 3.3g N/A
Sodium 4mg 4mg 0%
Vitamin A 0µg 1µg 0%
Selenium 2.6µg 2.5µg 0%
Vitamin B2 0.053mg 0.055mg 0%
Vitamin B3 0.495mg 0.495mg 0%
Tryptophan 0.125mg 0.095mg 0%
Threonine 0.573mg 0.294mg 0%
Isoleucine 0.695mg 0.314mg 0%
Leucine 1.181mg 0.592mg 0%
Lysine 0.832mg 0.523mg 0%
Methionine 0.11mg 0.11mg 0%
Phenylalanine 0.618mg 0.451mg 0%
Valine 0.65mg 0.368mg 0%
Histidine 0.443mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 ProteinProtein +101.4%
Contains more FatsFats +450.9%
Contains more CarbsCarbs +110.1%
Contains more OtherOther +70.9%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 more Mono. FatMonounsaturated fat +2581.8%
Contains more Poly. FatPolyunsaturated fat +224.4%
Contains less Sat. FatSaturated fat -60.1%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.