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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 +18.9%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +101.8%
Contains more IronIron +47.4%
Contains more ManganeseManganese +33.9%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +92.3%
~equal in Copper ~0.268mg
~equal in Zinc ~1.29mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 EVitamin E +235.7%
Contains more Vitamin KVitamin K +105.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +71.2%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more Vitamin B3Vitamin B3 +253.6%
Contains more Vitamin B5Vitamin B5 +79.5%
Contains more FolateFolate +156.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +25.9%
Contains more CarbsCarbs +20.9%
Contains more OtherOther +86.2%
Contains more FatsFats +51.4%
Contains more WaterWater +11%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 -34.1%
Contains more Mono. FatMonounsaturated Fat +41.9%
Contains more Poly. FatPolyunsaturated 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
Calories 139kcal 116kcal White beans
Protein 9.73g 7.73g White beans
Fats 0.35g 0.53g Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Net carbs 18.79g 14.26g White beans
Carbs 25.09g 20.76g White beans
Magnesium 63mg 53mg White beans
Calcium 90mg 24mg White beans
Potassium 561mg 278mg White beans
Iron 3.7mg 2.51mg White beans
Sugar 0.34g 3.3g White beans
Fiber 6.3g 6.5g Cowpea (Black-eyed pea)
Copper 0.287mg 0.268mg White beans
Zinc 1.38mg 1.29mg White beans
Phosphorus 113mg 156mg Cowpea (Black-eyed pea)
Sodium 6mg 4mg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.94mg 0.28mg White beans
Manganese 0.636mg 0.475mg White beans
Selenium 1.3µg 2.5µg 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)
Vitamin K 3.5µg 1.7µg White beans
Folate 81µg 208µg Cowpea (Black-eyed pea)
Choline 35.1mg 32.2mg 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)
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans 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
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.