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

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Important differences between Winged bean and Cowpea (Black-eyed pea)

  • Winged bean has more Copper, Vitamin B1, Potassium, Vitamin B2, and Vitamin B3, however, Cowpea (Black-eyed pea) has more Folate, Phosphorus, Magnesium, Iron, and Vitamin B5.
  • Winged bean's daily need coverage for Copper is 124% more.
  • Winged bean has 3 times more Vitamin B3 than Cowpea (Black-eyed pea). Winged bean has 1.64mg of Vitamin B3, while Cowpea (Black-eyed pea) has 0.495mg.

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

Infographic

Winged bean 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.
Contains more Calcium +25%
Contains more Potassium +110.8%
Contains more Copper +417.2%
Contains more Manganese +12%
Contains more Iron +25.5%
Contains more Magnesium +120.8%
Contains more Phosphorus +246.7%
Contains less Sodium -88.6%
Contains more Selenium +257.1%
Equal in Zinc - 1.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +25%
Contains more Potassium +110.8%
Contains more Copper +417.2%
Contains more Manganese +12%
Contains more Iron +25.5%
Contains more Magnesium +120.8%
Contains more Phosphorus +246.7%
Contains less Sodium -88.6%
Contains more Selenium +257.1%
Equal in Zinc - 1.29

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.
:
Contains more Vitamin B1 +87.6%
Contains more Vitamin B2 +170.9%
Contains more Vitamin B3 +231.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +33.3%
Contains more Folate +994.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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 B1 +87.6%
Contains more Vitamin B2 +170.9%
Contains more Vitamin B3 +231.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +33.3%
Contains more Folate +994.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50.1%
Contains more Fats +69.8%
Contains more Carbs +35.4%
Contains more Other +112.8%
Contains more Water +22%
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 Protein +50.1%
Contains more Fats +69.8%
Contains more Carbs +35.4%
Contains more Other +112.8%
Contains more Water +22%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +431.8%
Contains less Saturated Fat -37.8%
Contains more Polyunsaturated fat +29.3%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +431.8%
Contains less Saturated Fat -37.8%
Contains more Polyunsaturated fat +29.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Cowpea (Black-eyed pea) Opinion
Net carbs 28.1g 14.26g Winged bean
Protein 11.6g 7.73g Winged bean
Fats 0.9g 0.53g Winged bean
Carbs 28.1g 20.76g Winged bean
Calories 148kcal 116kcal Winged bean
Sugar 3.3g Winged bean
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 30mg 24mg Winged bean
Iron 2mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 24mg 53mg Cowpea (Black-eyed pea)
Phosphorus 45mg 156mg Cowpea (Black-eyed pea)
Potassium 586mg 278mg Winged bean
Sodium 35mg 4mg Cowpea (Black-eyed pea)
Zinc 1.39mg 1.29mg Winged bean
Copper 1.386mg 0.268mg Winged bean
Manganese 0.532mg 0.475mg Winged bean
Selenium 0.7µg 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 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.379mg 0.202mg Winged bean
Vitamin B2 0.149mg 0.055mg Winged bean
Vitamin B3 1.64mg 0.495mg Winged bean
Vitamin B5 0.116mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.075mg 0.1mg Cowpea (Black-eyed pea)
Folate 19µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.252mg 0.095mg Winged bean
Threonine 0.451mg 0.294mg Winged bean
Isoleucine 0.425mg 0.314mg Winged bean
Leucine 0.64mg 0.592mg Winged bean
Lysine 0.592mg 0.523mg Winged bean
Methionine 0.143mg 0.11mg Winged bean
Phenylalanine 0.451mg 0.451mg
Valine 0.599mg 0.368mg Winged bean
Histidine 0.241mg 0.24mg Winged bean
Saturated Fat 0.222g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.234g 0.044g Winged bean
Polyunsaturated fat 0.174g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

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

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
17%
Winged bean
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
75%
Winged bean
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.084g)
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)
Which food is richer in minerals?
?
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.