Cowpeas vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cowpeas, catjang, mature seeds, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Cowpeas 117
Beans 237
Protein (g)
Cowpeas 8.13
Beans 3.80
Carbs (g)
Cowpeas 20.3
Beans 55.0
Fat (g)
Cowpeas 0.710
Beans 0.030
Fiber (g)
Cowpeas 3.60
Beans —
Quick answers
Which has more protein?
Cowpeas, catjang, mature seeds, cooked, boiled, with salt — 8.13g vs 3.80g per 100g.
Which has fewer calories?
Cowpeas, catjang, mature seeds, cooked, boiled, with salt — 117 vs 237 kcal per 100g.
Which is more nutrient-dense?
Cowpeas, catjang, mature seeds, cooked, boiled, with salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cowpeas | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 117 kcal | 237 kcal | -51% |
| Macronutrients | |||
| Water | 69.7 g | 40.6 g | +72% |
| Protein | 8.13 g | 3.80 g | +114% |
| Total lipid (fat) | 0.710 g | 0.030 g | +2267% |
| Carbohydrate, by difference | 20.3 g | 55.0 g | -63% |
| Fiber, total dietary | 3.60 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.185 g | 0.011 g | +1582% |
| Fatty acids, total monounsaturated | 0.059 g | 0.003 g | +1867% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.162 mg | 0.101 mg | +60% |
| Riboflavin (Vitamin B2) | 0.046 mg | 0.056 mg | -18% |
| Niacin (Vitamin B3) | 0.714 mg | 0.631 mg | +13% |
| Pantothenic acid (Vitamin B5) | 0.386 mg | 0.378 mg | +2% |
| Vitamin B-6 — Pyridoxine | 0.092 mg | 0.084 mg | +10% |
| Biotin (Vitamin B7) | 142 ug | 107 ug | +33% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 22.0 mg | +18% |
| Iron, Fe | 3.05 mg | 1.13 mg | +170% |
| Magnesium, Mg | 96.0 mg | 31.0 mg | +210% |
| Phosphorus, P | 142 mg | 74.0 mg | +92% |
| Potassium, K | 375 mg | 119 mg | +215% |
| Sodium, Na | 255 mg | 218 mg | +17% |
| Zinc, Zn | 1.87 mg | 1.56 mg | +20% |
| Copper, Cu | 0.271 mg | 0.265 mg | +2% |
| Manganese, Mn | 0.473 mg | 0.504 mg | -6% |
| Selenium, Se | 2.50 ug | 3.20 ug | -22% |
| Other Nutrients | |||
| Energy | 490 kj | 992 kj | -51% |
| Ash | 1.16 g | 0.580 g | +100% |
| Folic acid (Vitamin B9 — synthetic) | 142 ug | 107 ug | +33% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 142 ug | 107 ug | +33% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 10.0 IU | 5.00 IU | +100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.142 g | — | |
| SFA 18:0 (Stearic acid) | 0.030 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.049 g | 0.003 g | +1533% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.007 g | — | |
| Fatty acids, total polyunsaturated | 0.303 g | 0.006 g | +4950% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.192 g | 0.006 g | +3100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.111 g | — | |
| Tryptophan (EAA) | 0.100 g | 0.036 g | +178% |
| Threonine (EAA) | 0.309 g | 0.129 g | +140% |
| Isoleucine (EAA, BCAA) | 0.330 g | 0.151 g | +119% |
| Leucine (EAA, BCAA) | 0.623 g | 0.319 g | +95% |
| Lysine (EAA) | 0.550 g | 0.286 g | +92% |
| Methionine (EAA) | 0.116 g | 0.040 g | +190% |
| Cystine (conditionally essential) | 0.090 g | 0.035 g | +157% |
| Phenylalanine (EAA) | 0.475 g | 0.201 g | +136% |
| Tyrosine (conditionally essential) | 0.263 g | 0.113 g | +133% |
| Valine (EAA, BCAA) | 0.387 g | 0.196 g | +97% |
| Arginine (conditionally essential) | 0.563 g | 0.246 g | +129% |
| Histidine (EAA) | 0.252 g | 0.100 g | +152% |
| Alanine | 0.371 g | 0.222 g | +67% |
| Aspartic acid | 0.982 g | 0.451 g | +118% |
| Glutamic acid | 1.54 g | 0.593 g | +160% |
| Glycine (conditionally essential) | 0.335 g | 0.145 g | +131% |
| Proline (conditionally essential) | 0.365 g | 0.167 g | +119% |
| Serine | 0.407 g | 0.187 g | +118% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cowpeas, catjang, mature seeds, cooked, boiled, with salt nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Potassium, K +215% in Cowpeas, catjang, mature seeds, cooked, boiled, with salt Magnesium, Mg +210% in Cowpeas, catjang, mature seeds, cooked, boiled, with salt Iron, Fe +170% in Cowpeas, catjang, mature seeds, cooked, boiled, with salt Protein +114% in Cowpeas, catjang, mature seeds, cooked, boiled, with salt
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