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

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What are the main differences between cowpea (Black-eyed pea) and refried beans?

Refried beans have less folate, copper, iron, fiber, vitamin B1, phosphorus, manganese, protein, and zinc than cowpea (Black-eyed pea).
Cowpea (Black-eyed pea)'s daily need coverage for folate is 49% higher.
Cowpea (Black-eyed pea) has 3 times more vitamin B1 than refried beans. Cowpea (Black-eyed pea) has 0.202mg of vitamin B1, while refried beans have 0.076mg.
Cowpea (Black-eyed pea) contains less sodium.
Refried beans have a lower glycemic index than cowpea (Black-eyed pea).

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cowpea (Black-eyed pea)

Refried beans

Contains more MagnesiumMagnesium	+51.4%
Contains more IronIron	+74.3%
Contains more CopperCopper	+107.8%
Contains more ZincZinc	+122.4%
Contains more PhosphorusPhosphorus	+69.6%
Contains less SodiumSodium	-98.9%
Contains more ManganeseManganese	+64.4%

Contains more CalciumCalcium	+20.8%
Contains more PotassiumPotassium	+14.7%
Contains more SeleniumSelenium	+132%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cowpea (Black-eyed pea)

Refried beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+211.1%
Contains more Vitamin B1Vitamin B1	+165.8%
Contains more Vitamin B3Vitamin B3	+34.9%
Contains more Vitamin B5Vitamin B5	+117.5%
Contains more FolateFolate	+1790.9%

Contains more Vitamin CVitamin C	+1400%
Contains more Vitamin B2Vitamin B2	+43.6%
Contains more Vitamin KVitamin K	+23.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.103mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	11µg	49%
Histidine	0.24mg	153mg	22%
Sodium	4mg	370mg	16%
Copper	0.268mg	0.129mg	15%
Iron	2.51mg	1.44mg	13%
Fiber	6.5g	3.7g	11%
Vitamin B1	0.202mg	0.076mg	11%
Omega-3 (ALA)		0.169g	11%
Phosphorus	156mg	92mg	9%
Manganese	0.475mg	0.289mg	8%
Protein	7.73g	4.98g	6%
Vitamin C	0.4mg	6mg	6%
Zinc	1.29mg	0.58mg	6%
Selenium	2.5µg	5.8µg	6%
Magnesium	53mg	35mg	4%
Vitamin B5	0.411mg	0.189mg	4%
Starch		7.43g	3%
Fats	0.53g	2.01g	2%
Carbs	20.76g	13.55g	2%
Vitamin B2	0.055mg	0.079mg	2%
Choline	32.2mg	21.2mg	2%
Saturated fat	0.138g	0.631g	2%
Polyunsaturated fat	0.225g	0.543g	2%
Omega-6 (Linoleic acid)		0.36g	2%
Calories	116kcal	90kcal	1%
Calcium	24mg	29mg	1%
Potassium	278mg	319mg	1%
Vitamin E	0.28mg	0.09mg	1%
Vitamin B3	0.495mg	0.367mg	1%
Monounsaturated fat	0.044g	0.601g	1%
Protein per 100 calories	6.7g	5.5g	N/A
Calories per 10 g protein	150kcal	181kcal	N/A
Weight per 100 calories	86g	111g	N/A
Unsaturated / Saturated Fat ratio	1.9	1.8	N/A
Net carbs	14.26g	9.85g	N/A
Sugar	3.3g	0.54g	N/A
Vitamin A	1µg	0µg	0%
Vitamin B6	0.1mg	0.103mg	0%
Vitamin K	1.7µg	2.1µg	0%
Trans fat	0g	0.016g	N/A
Tryptophan	0.095mg	0.065mg	0%
Threonine	0.294mg	0.231mg	0%
Isoleucine	0.314mg	0.242mg	0%
Leucine	0.592mg	0.438mg	0%
Lysine	0.523mg	0.377mg	0%
Methionine	0.11mg	0.083mg	0%
Phenylalanine	0.451mg	0.297mg	0%
Valine	0.368mg	0.287mg	0%
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.008g	N/A