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  6. Winged bean vs. Cowpea (Black-eyed pea)

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.
  • Cowpea (Black-eyed pea) has a higher glycemic index than winged bean.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 CalciumCalcium +25%
Contains more PotassiumPotassium +110.8%
Contains more CopperCopper +417.2%
Contains more ManganeseManganese +12%
Contains more MagnesiumMagnesium +120.8%
Contains more IronIron +25.5%
Contains more PhosphorusPhosphorus +246.7%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +257.1%
~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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 B1Vitamin B1 +87.6%
Contains more Vitamin B2Vitamin B2 +170.9%
Contains more Vitamin B3Vitamin B3 +231.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +254.3%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more FolateFolate +994.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Cowpea (Black-eyed pea) DV% diff.
Copper 1.386mg 0.268mg 124%
Folate 19µg 208µg 47%
Fiber 6.5g 26%
Phosphorus 45mg 156mg 16%
Vitamin B1 0.379mg 0.202mg 15%
Potassium 586mg 278mg 9%
Protein 11.6g 7.73g 8%
Magnesium 24mg 53mg 7%
Vitamin B3 1.64mg 0.495mg 7%
Vitamin B2 0.149mg 0.055mg 7%
Choline 32.2mg 6%
Vitamin B5 0.116mg 0.411mg 6%
Iron 2mg 2.51mg 6%
Selenium 0.7µg 2.5µg 3%
Manganese 0.532mg 0.475mg 2%
Vitamin B6 0.075mg 0.1mg 2%
Calories 148kcal 116kcal 2%
Carbs 28.1g 20.76g 2%
Vitamin E 0.28mg 2%
Sodium 35mg 4mg 1%
Zinc 1.39mg 1.29mg 1%
Calcium 30mg 24mg 1%
Vitamin K 1.7µg 1%
Fats 0.9g 0.53g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 28.1g 14.26g N/A
Sugar 3.3g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.222g 0.138g 0%
Monounsaturated fat 0.234g 0.044g 0%
Polyunsaturated fat 0.174g 0.225g 0%
Tryptophan 0.252mg 0.095mg 0%
Threonine 0.451mg 0.294mg 0%
Isoleucine 0.425mg 0.314mg 0%
Leucine 0.64mg 0.592mg 0%
Lysine 0.592mg 0.523mg 0%
Methionine 0.143mg 0.11mg 0%
Phenylalanine 0.451mg 0.451mg 0%
Valine 0.599mg 0.368mg 0%
Histidine 0.241mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +50.1%
Contains more FatsFats +69.8%
Contains more CarbsCarbs +35.4%
Contains more OtherOther +112.8%
Contains more WaterWater +22%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +431.8%
Contains less Sat. FatSaturated fat -37.8%
Contains more Poly. FatPolyunsaturated fat +29.3%

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.