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

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

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Summary of differences between White beans and Cowpea (Black-eyed pea)

  • White beans has more Iron, Potassium, Manganese, and Calcium, while Cowpea (Black-eyed pea) has more Folate, Vitamin B1, and Phosphorus.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 32% more than White beans.
  • White beans contains 4 times more Calcium than Cowpea (Black-eyed pea). While White beans contains 90mg of Calcium, Cowpea (Black-eyed pea) contains only 24mg.
  • The amount of Sugar in White beans is lower.

These are the specific foods used in this comparison Beans, white, mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

White 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.
White beans
White beans
7
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +275%
Contains more Iron +47.4%
Contains more Magnesium +18.9%
Contains more Potassium +101.8%
Contains more Manganese +33.9%
Contains more Phosphorus +38.1%
Contains less Sodium -33.3%
Contains more Selenium +92.3%
Equal in Zinc - 1.29
Equal in Copper - 0.268
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +275%
Contains more Iron +47.4%
Contains more Magnesium +18.9%
Contains more Potassium +101.8%
Contains more Manganese +33.9%
Contains more Phosphorus +38.1%
Contains less Sodium -33.3%
Contains more Selenium +92.3%
Equal in Zinc - 1.29
Equal in Copper - 0.268

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.
White beans
White beans
2
:
8
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin E +235.7%
Contains more Vitamin K +105.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71.2%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +253.6%
Contains more Vitamin B5 +79.5%
Contains more Folate +156.8%
Equal in Vitamin B6 - 0.1
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin E +235.7%
Contains more Vitamin K +105.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71.2%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +253.6%
Contains more Vitamin B5 +79.5%
Contains more Folate +156.8%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +25.9%
Contains more Carbs +20.9%
Contains more Other +86.2%
Contains more Fats +51.4%
Contains more Water +11%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Cowpea (Black-eyed pea)
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 Protein +25.9%
Contains more Carbs +20.9%
Contains more Other +86.2%
Contains more Fats +51.4%
Contains more Water +11%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -34.1%
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +48%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -34.1%
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +48%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Cowpea (Black-eyed pea) Opinion
Net carbs 18.79g 14.26g White beans
Protein 9.73g 7.73g White beans
Fats 0.35g 0.53g Cowpea (Black-eyed pea)
Carbs 25.09g 20.76g White beans
Calories 139kcal 116kcal White beans
Sugar 0.34g 3.3g White beans
Fiber 6.3g 6.5g Cowpea (Black-eyed pea)
Calcium 90mg 24mg White beans
Iron 3.7mg 2.51mg White beans
Magnesium 63mg 53mg White beans
Phosphorus 113mg 156mg Cowpea (Black-eyed pea)
Potassium 561mg 278mg White beans
Sodium 6mg 4mg Cowpea (Black-eyed pea)
Zinc 1.38mg 1.29mg White beans
Copper 0.287mg 0.268mg White beans
Manganese 0.636mg 0.475mg White beans
Selenium 1.3µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.94mg 0.28mg White beans
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.118mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.046mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.14mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.229mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.093mg 0.1mg Cowpea (Black-eyed pea)
Folate 81µg 208µg Cowpea (Black-eyed pea)
Vitamin K 3.5µg 1.7µg White beans
Tryptophan 0.115mg 0.095mg White beans
Threonine 0.409mg 0.294mg White beans
Isoleucine 0.429mg 0.314mg White beans
Leucine 0.776mg 0.592mg White beans
Lysine 0.668mg 0.523mg White beans
Methionine 0.146mg 0.11mg White beans
Phenylalanine 0.526mg 0.451mg White beans
Valine 0.509mg 0.368mg White beans
Histidine 0.271mg 0.24mg White beans
Saturated Fat 0.091g 0.138g White beans
Monounsaturated Fat 0.031g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.152g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
White beans
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
53%
White beans
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 2.96g)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 52)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.