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

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

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Important differences between Soybean and Cowpea (Black-eyed pea)

  • Soybean has more Iron, Vitamin B2, Copper, Manganese, Vitamin K, Phosphorus, Vitamin B6, Selenium, and Magnesium, however, Cowpea (Black-eyed pea) has more Folate.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 39% more.
  • Soybean has 11 times more Vitamin K than Cowpea (Black-eyed pea). Soybean has 19.2µg of Vitamin K, while Cowpea (Black-eyed pea) has 1.7µg.

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

Infographic

Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +62.3%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +85.3%
Contains more IronIron +104.8%
Contains more CopperCopper +51.9%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +73.5%
Contains more SeleniumSelenium +192%
Contains more ZincZinc +12.2%

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 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +418.2%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin KVitamin K +1029.4%
Contains more CholineCholine +47.5%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +30.3%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +129.6%
Contains more FolateFolate +285.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +135.6%
Contains more FatsFats +1592.5%
Contains more OtherOther +103.2%
Contains more CarbsCarbs +148.3%
Contains more WaterWater +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 +4402.3%
Contains more Poly. FatPolyunsaturated fat +2150.7%
Contains less Sat. FatSaturated Fat -89.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Cowpea (Black-eyed pea) Opinion
Calories 172kcal 116kcal Soybean
Protein 18.21g 7.73g Soybean
Fats 8.97g 0.53g Soybean
Vitamin C 1.7mg 0.4mg Soybean
Net carbs 2.36g 14.26g Cowpea (Black-eyed pea)
Carbs 8.36g 20.76g Cowpea (Black-eyed pea)
Magnesium 86mg 53mg Soybean
Calcium 102mg 24mg Soybean
Potassium 515mg 278mg Soybean
Iron 5.14mg 2.51mg Soybean
Sugar 3g 3.3g Soybean
Fiber 6g 6.5g Cowpea (Black-eyed pea)
Copper 0.407mg 0.268mg Soybean
Zinc 1.15mg 1.29mg Cowpea (Black-eyed pea)
Phosphorus 245mg 156mg Soybean
Sodium 1mg 4mg Soybean
Vitamin A 9IU 15IU Cowpea (Black-eyed pea)
Vitamin A 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.35mg 0.28mg Soybean
Manganese 0.824mg 0.475mg Soybean
Selenium 7.3µg 2.5µg Soybean
Vitamin B1 0.155mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.285mg 0.055mg Soybean
Vitamin B3 0.399mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.179mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.234mg 0.1mg Soybean
Vitamin K 19.2µg 1.7µg Soybean
Folate 54µg 208µg Cowpea (Black-eyed pea)
Choline 47.5mg 32.2mg Soybean
Saturated Fat 1.297g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 1.981g 0.044g Soybean
Polyunsaturated fat 5.064g 0.225g Soybean
Tryptophan 0.242mg 0.095mg Soybean
Threonine 0.723mg 0.294mg Soybean
Isoleucine 0.807mg 0.314mg Soybean
Leucine 1.355mg 0.592mg Soybean
Lysine 1.108mg 0.523mg Soybean
Methionine 0.224mg 0.11mg Soybean
Phenylalanine 0.869mg 0.451mg Soybean
Valine 0.831mg 0.368mg Soybean
Histidine 0.449mg 0.24mg Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
75%
Soybean
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 1.159g)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.