Cowpeas vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Cowpeas 77
Beans 128
Protein (g)
Cowpeas 4.74
Beans 7.52
Carbs (g)
Cowpeas 13.6
Beans 24.8
Fat (g)
Cowpeas 0.550
Beans 0.100
Fiber (g)
Cowpeas 3.30
Beans 7.30
Quick answers
Which has more protein?
Beans, adzuki, mature seed, cooked, boiled, with salt — 7.52g vs 4.74g per 100g.
Which has fewer calories?
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain — 77 vs 128 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, 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 | 77 kcal | 128 kcal | -40% |
| Macronutrients | |||
| Water | 79.6 g | 66.3 g | +20% |
| Protein | 4.74 g | 7.52 g | -37% |
| Total lipid (fat) | 0.550 g | 0.100 g | +450% |
| Carbohydrate, by difference | 13.6 g | 24.8 g | -45% |
| Fiber, total dietary | 3.30 g | 7.30 g | -55% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.144 g | 0.036 g | +300% |
| Fatty acids, total monounsaturated | 0.046 g | 0.009 g | +411% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.70 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.076 mg | 0.115 mg | -34% |
| Riboflavin (Vitamin B2) | 0.074 mg | 0.064 mg | +16% |
| Niacin (Vitamin B3) | 0.354 mg | 0.717 mg | -51% |
| Pantothenic acid (Vitamin B5) | 0.190 mg | 0.430 mg | -56% |
| Vitamin B-6 — Pyridoxine | 0.045 mg | 0.096 mg | -53% |
| Biotin (Vitamin B7) | 51.0 ug | 121 ug | -58% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 28.0 mg | -29% |
| Iron, Fe | 0.970 mg | 2.00 mg | -51% |
| Magnesium, Mg | 28.0 mg | 52.0 mg | -46% |
| Phosphorus, P | 70.0 mg | 168 mg | -58% |
| Potassium, K | 172 mg | 532 mg | -68% |
| Sodium, Na | 293 mg | 244 mg | +20% |
| Zinc, Zn | 0.700 mg | 1.77 mg | -60% |
| Copper, Cu | 0.117 mg | 0.298 mg | -61% |
| Manganese, Mn | 0.283 mg | 0.573 mg | -51% |
| Selenium, Se | 2.30 ug | 1.20 ug | +92% |
| Other Nutrients | |||
| Energy | 322 kj | 536 kj | -40% |
| Ash | 1.45 g | 1.33 g | +9% |
| Folic acid (Vitamin B9 — synthetic) | 51.0 ug | 121 ug | -58% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 51.0 ug | 121 ug | -58% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 13.0 IU | 6.00 IU | +117% |
| 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) | 0.111 g | — | |
| SFA 18:0 (Stearic acid) | 0.023 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.038 g | 0.009 g | +322% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.005 g | — | |
| Fatty acids, total polyunsaturated | 0.237 g | 0.021 g | +1029% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.150 g | 0.021 g | +614% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.087 g | — | |
| Tryptophan (EAA) | 0.058 g | 0.072 g | -19% |
| Threonine (EAA) | 0.180 g | 0.255 g | -29% |
| Isoleucine (EAA, BCAA) | 0.193 g | 0.300 g | -36% |
| Leucine (EAA, BCAA) | 0.363 g | 0.632 g | -43% |
| Lysine (EAA) | 0.321 g | 0.567 g | -43% |
| Methionine (EAA) | 0.067 g | 0.079 g | -15% |
| Cystine (conditionally essential) | 0.052 g | 0.070 g | -26% |
| Phenylalanine (EAA) | 0.277 g | 0.398 g | -30% |
| Tyrosine (conditionally essential) | 0.153 g | 0.224 g | -32% |
| Valine (EAA, BCAA) | 0.226 g | 0.387 g | -42% |
| Arginine (conditionally essential) | 0.328 g | 0.486 g | -33% |
| Histidine (EAA) | 0.147 g | 0.198 g | -26% |
| Alanine | 0.216 g | 0.439 g | -51% |
| Aspartic acid | 0.572 g | 0.891 g | -36% |
| Glutamic acid | 0.897 g | 1.17 g | -24% |
| Glycine (conditionally essential) | 0.196 g | 0.286 g | -31% |
| Proline (conditionally essential) | 0.213 g | 0.331 g | -36% |
| Serine | 0.237 g | 0.369 g | -36% |
| Purines | |||
| Purine, adenine | 16.1 mg | — | |
| Purine, guanine | 18.1 mg | — | |
| Purine, hypoxanthine | 0.300 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.300 mg | — | |
| Purines, total | 34.8 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +92% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain Potassium, K -68% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain Copper, Cu -61% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain Zinc, Zn -60% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain
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