Cowpeas vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seeds, canned, sweetened is higher in more vitamins & minerals
Calories (kcal)
Cowpeas 77
Beans 237
Protein (g)
Cowpeas 4.74
Beans 3.80
Carbs (g)
Cowpeas 13.6
Beans 55.0
Fat (g)
Cowpeas 0.550
Beans 0.030
Fiber (g)
Cowpeas 3.30
Beans —
Quick answers
Which has more protein?
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain — 4.74g vs 3.80g per 100g.
Which has fewer calories?
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain — 77 vs 237 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seeds, canned, sweetened 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 | 237 kcal | -68% |
| Macronutrients | |||
| Water | 79.6 g | 40.6 g | +96% |
| Protein | 4.74 g | 3.80 g | +25% |
| Total lipid (fat) | 0.550 g | 0.030 g | +1733% |
| Carbohydrate, by difference | 13.6 g | 55.0 g | -75% |
| Fiber, total dietary | 3.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.144 g | 0.011 g | +1209% |
| Fatty acids, total monounsaturated | 0.046 g | 0.003 g | +1433% |
| 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 | 0.101 mg | -25% |
| Riboflavin (Vitamin B2) | 0.074 mg | 0.056 mg | +32% |
| Niacin (Vitamin B3) | 0.354 mg | 0.631 mg | -44% |
| Pantothenic acid (Vitamin B5) | 0.190 mg | 0.378 mg | -50% |
| Vitamin B-6 — Pyridoxine | 0.045 mg | 0.084 mg | -46% |
| Biotin (Vitamin B7) | 51.0 ug | 107 ug | -52% |
| 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 | 22.0 mg | -9% |
| Iron, Fe | 0.970 mg | 1.13 mg | -14% |
| Magnesium, Mg | 28.0 mg | 31.0 mg | -10% |
| Phosphorus, P | 70.0 mg | 74.0 mg | -5% |
| Potassium, K | 172 mg | 119 mg | +45% |
| Sodium, Na | 293 mg | 218 mg | +34% |
| Zinc, Zn | 0.700 mg | 1.56 mg | -55% |
| Copper, Cu | 0.117 mg | 0.265 mg | -56% |
| Manganese, Mn | 0.283 mg | 0.504 mg | -44% |
| Selenium, Se | 2.30 ug | 3.20 ug | -28% |
| Other Nutrients | |||
| Energy | 322 kj | 992 kj | -68% |
| Ash | 1.45 g | 0.580 g | +150% |
| Folic acid (Vitamin B9 — synthetic) | 51.0 ug | 107 ug | -52% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 51.0 ug | 107 ug | -52% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 13.0 IU | 5.00 IU | +160% |
| 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 | 0.003 g | +1167% |
| 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 | 0.006 g | +3850% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.150 g | 0.006 g | +2400% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.087 g | — | |
| Tryptophan (EAA) | 0.058 g | 0.036 g | +61% |
| Threonine (EAA) | 0.180 g | 0.129 g | +40% |
| Isoleucine (EAA, BCAA) | 0.193 g | 0.151 g | +28% |
| Leucine (EAA, BCAA) | 0.363 g | 0.319 g | +14% |
| Lysine (EAA) | 0.321 g | 0.286 g | +12% |
| Methionine (EAA) | 0.067 g | 0.040 g | +68% |
| Cystine (conditionally essential) | 0.052 g | 0.035 g | +49% |
| Phenylalanine (EAA) | 0.277 g | 0.201 g | +38% |
| Tyrosine (conditionally essential) | 0.153 g | 0.113 g | +35% |
| Valine (EAA, BCAA) | 0.226 g | 0.196 g | +15% |
| Arginine (conditionally essential) | 0.328 g | 0.246 g | +33% |
| Histidine (EAA) | 0.147 g | 0.100 g | +47% |
| Alanine | 0.216 g | 0.222 g | -3% |
| Aspartic acid | 0.572 g | 0.451 g | +27% |
| Glutamic acid | 0.897 g | 0.593 g | +51% |
| Glycine (conditionally essential) | 0.196 g | 0.145 g | +35% |
| Proline (conditionally essential) | 0.213 g | 0.167 g | +28% |
| Serine | 0.237 g | 0.187 g | +27% |
| 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 seeds, canned, sweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu -56% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain Zinc, Zn -55% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain Biotin (Vitamin B7) -52% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain Pantothenic acid (Vitamin B5) -50% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain
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