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  6. Soybean raw vs. Cowpea (Black-eyed pea)

Soybean raw vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Differences between soybean raw and cowpea (Black-eyed pea)

  • Cowpea (Black-eyed pea) contains less iron, copper, manganese, phosphorus, vitamin B2, vitamin B1, magnesium, potassium, folate, and vitamin K than soybean raw.
  • Soybean raw's daily need coverage for iron is 165% higher.
  • Cowpea (Black-eyed pea) contains 28 times less vitamin K than soybean raw. Soybean raw contains 47µg of vitamin K, while cowpea (Black-eyed pea) contains 1.7µg.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of cowpea (Black-eyed pea) is 52.

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

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 MagnesiumMagnesium +428.3%
Contains more CalciumCalcium +1054.2%
Contains more PotassiumPotassium +546.4%
Contains more IronIron +525.5%
Contains more CopperCopper +518.7%
Contains more ZincZinc +279.1%
Contains more PhosphorusPhosphorus +351.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +429.9%
Contains more SeleniumSelenium +612%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +1400%
Contains more Vitamin EVitamin E +203.6%
Contains more Vitamin B1Vitamin B1 +332.7%
Contains more Vitamin B2Vitamin B2 +1481.8%
Contains more Vitamin B3Vitamin B3 +227.9%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more Vitamin B6Vitamin B6 +277%
Contains more Vitamin KVitamin K +2664.7%
Contains more FolateFolate +80.3%
Contains more CholineCholine +259.9%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Cowpea (Black-eyed pea) DV% diff.
Iron 15.7mg 2.51mg 165%
Copper 1.658mg 0.268mg 154%
Manganese 2.517mg 0.475mg 89%
Phosphorus 704mg 156mg 78%
Polyunsaturated fat 11.255g 0.225g 74%
Vitamin B2 0.87mg 0.055mg 63%
Protein 36.49g 7.73g 58%
Vitamin B1 0.874mg 0.202mg 56%
Magnesium 280mg 53mg 54%
Potassium 1797mg 278mg 45%
Folate 375µg 208µg 42%
Vitamin K 47µg 1.7µg 38%
Zinc 4.89mg 1.29mg 33%
Fats 19.94g 0.53g 30%
Selenium 17.8µg 2.5µg 28%
Calcium 277mg 24mg 25%
Vitamin B6 0.377mg 0.1mg 21%
Calories 446kcal 116kcal 17%
Choline 115.9mg 32.2mg 15%
Saturated fat 2.884g 0.138g 12%
Monounsaturated fat 4.404g 0.044g 11%
Fiber 9.3g 6.5g 11%
Vitamin B5 0.793mg 0.411mg 8%
Vitamin B3 1.623mg 0.495mg 7%
Vitamin C 6mg 0.4mg 6%
Vitamin E 0.85mg 0.28mg 4%
Carbs 30.16g 20.76g 3%
Net carbs 20.86g 14.26g N/A
Sugar 7.33g 3.3g N/A
Sodium 2mg 4mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.591mg 0.095mg 0%
Threonine 1.766mg 0.294mg 0%
Isoleucine 1.971mg 0.314mg 0%
Leucine 3.309mg 0.592mg 0%
Lysine 2.706mg 0.523mg 0%
Methionine 0.547mg 0.11mg 0%
Phenylalanine 2.122mg 0.451mg 0%
Valine 2.029mg 0.368mg 0%
Histidine 1.097mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +372.1%
Contains more FatsFats +3662.3%
Contains more CarbsCarbs +45.3%
Contains more OtherOther +418.1%
Contains more WaterWater +720.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +9909.1%
Contains more Poly. FatPolyunsaturated fat +4902.2%
Contains less Sat. FatSaturated fat -95.2%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.