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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart 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 Iron +25.5%
Contains more Magnesium +120.8%
Contains more Phosphorus +246.7%
Contains less Sodium -88.6%
Equal in Zinc - 1.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +25%
Contains more Potassium +110.8%
Contains more Copper +417.2%
Contains more Iron +25.5%
Contains more Magnesium +120.8%
Contains more Phosphorus +246.7%
Contains less Sodium -88.6%
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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar g 3.3g Winged bean
Fiber g 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
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin E mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
24
Cowpea (Black-eyed pea)
Mineral Summary Score
85
Winged bean
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
46%
Cowpea (Black-eyed pea)
Carbohydrates
28%
Winged bean
21%
Cowpea (Black-eyed pea)
Fats
4%
Winged bean
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.