Cowpeas vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Cowpeas, catjang, mature seeds, raw is higher in more vitamins & minerals

Calories (kcal)

Cowpeas 343
Beans 128

Protein (g)

Cowpeas 23.9
Beans 7.52

Carbs (g)

Cowpeas 59.6
Beans 24.8

Fat (g)

Cowpeas 2.07
Beans 0.100

Fiber (g)

Cowpeas 10.7
Beans 7.30

Quick answers

Which has more protein?

Cowpeas, catjang, mature seeds, raw — 23.9g vs 7.52g per 100g.

Which has fewer calories?

Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 343 kcal per 100g.

Which is more nutrient-dense?

Cowpeas, catjang, mature seeds, raw 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
Energy
Energy 343 kcal 128 kcal
Macronutrients
Water 11.1 g 66.3 g
Protein 23.9 g 7.52 g
Total lipid (fat) 2.07 g 0.100 g
Carbohydrate, by difference 59.6 g 24.8 g
Fiber, total dietary 10.7 g 7.30 g
Fats & Fatty Acids
Fatty acids, total saturated 0.542 g 0.036 g
Fatty acids, total monounsaturated 0.173 g 0.009 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 1.50 mg 0 mg
Thiamin (Vitamin B1) 0.680 mg 0.115 mg
Riboflavin (Vitamin B2) 0.170 mg 0.064 mg
Niacin (Vitamin B3) 2.80 mg 0.717 mg
Pantothenic acid (Vitamin B5) 1.51 mg 0.430 mg
Vitamin B-6 — Pyridoxine 0.361 mg 0.096 mg
Biotin (Vitamin B7) 639 ug 121 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 2.00 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 85.0 mg 28.0 mg
Iron, Fe 9.95 mg 2.00 mg
Magnesium, Mg 333 mg 52.0 mg
Phosphorus, P 438 mg 168 mg
Potassium, K 1375 mg 532 mg
Sodium, Na 58.0 mg 244 mg
Zinc, Zn 6.11 mg 1.77 mg
Copper, Cu 1.06 mg 0.298 mg
Manganese, Mn 1.54 mg 0.573 mg
Selenium, Se 9.10 ug 1.20 ug
Other Nutrients
Energy 1435 kj 536 kj
Ash 3.39 g 1.33 g
Folic acid (Vitamin B9 — synthetic) 639 ug 121 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 639 ug 121 ug
Retinol 0 ug 0 ug
Vitamin A, IU 33.0 IU 6.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 12:0 (Lauric acid) 0.001 g —
SFA 14:0 (Myristic acid) 0.004 g —
SFA 16:0 (Palmitic acid) 0.417 g —
SFA 18:0 (Stearic acid) 0.087 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.006 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.144 g 0.009 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.002 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.019 g —
Fatty acids, total polyunsaturated 0.889 g 0.021 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.563 g 0.021 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.326 g —
Tryptophan (EAA) 0.294 g 0.072 g
Threonine (EAA) 0.908 g 0.255 g
Isoleucine (EAA, BCAA) 0.969 g 0.300 g
Leucine (EAA, BCAA) 1.83 g 0.632 g
Lysine (EAA) 1.61 g 0.567 g
Methionine (EAA) 0.340 g 0.079 g
Cystine (conditionally essential) 0.263 g 0.070 g
Phenylalanine (EAA) 1.39 g 0.398 g
Tyrosine (conditionally essential) 0.771 g 0.224 g
Valine (EAA, BCAA) 1.14 g 0.387 g
Arginine (conditionally essential) 1.65 g 0.486 g
Histidine (EAA) 0.740 g 0.198 g
Alanine 1.09 g 0.439 g
Aspartic acid 2.88 g 0.891 g
Glutamic acid 4.52 g 1.17 g
Glycine (conditionally essential) 0.985 g 0.286 g
Proline (conditionally essential) 1.07 g 0.331 g
Serine 1.19 g 0.369 g

* 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, raw nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +658% in Cowpeas, catjang, mature seeds, raw Magnesium, Mg +540% in Cowpeas, catjang, mature seeds, raw Thiamin (Vitamin B1) +491% in Cowpeas, catjang, mature seeds, raw Biotin (Vitamin B7) +428% in Cowpeas, catjang, mature seeds, raw

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