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 83
Beans 128
Protein (g)
Cowpeas 2.74
Beans 7.52
Carbs (g)
Cowpeas 16.5
Beans 24.8
Fat (g)
Cowpeas 1.60
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 2.74g per 100g.
Which has fewer calories?
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork — 83 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 | 83 kcal | 128 kcal | -35% |
| Macronutrients | |||
| Water | 77.6 g | 66.3 g | +17% |
| Protein | 2.74 g | 7.52 g | -64% |
| Total lipid (fat) | 1.60 g | 0.100 g | +1500% |
| Carbohydrate, by difference | 16.5 g | 24.8 g | -33% |
| Fiber, total dietary | 3.30 g | 7.30 g | -55% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.605 g | 0.036 g | +1581% |
| Fatty acids, total monounsaturated | 0.656 g | 0.009 g | +7189% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 7.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.063 mg | 0.115 mg | -45% |
| Riboflavin (Vitamin B2) | 0.050 mg | 0.064 mg | -22% |
| Niacin (Vitamin B3) | 0.431 mg | 0.717 mg | -40% |
| Pantothenic acid (Vitamin B5) | 0.191 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 | 0 ug | = |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 28.0 mg | -39% |
| Iron, Fe | 1.42 mg | 2.00 mg | -29% |
| Magnesium, Mg | 43.0 mg | 52.0 mg | -17% |
| Phosphorus, P | 96.0 mg | 168 mg | -43% |
| Potassium, K | 178 mg | 532 mg | -67% |
| Sodium, Na | 350 mg | 244 mg | +43% |
| Zinc, Zn | 1.04 mg | 1.77 mg | -41% |
| Copper, Cu | 0.170 mg | 0.298 mg | -43% |
| Manganese, Mn | 0.392 mg | 0.573 mg | -32% |
| Selenium, Se | 2.30 ug | 1.20 ug | +92% |
| Other Nutrients | |||
| Energy | 347 kj | 536 kj | -35% |
| Ash | 1.54 g | 1.33 g | +16% |
| 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 | 0 IU | 6.00 IU | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 10:0 (Capric acid) | 0.001 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.020 g | — | |
| SFA 16:0 (Palmitic acid) | 0.374 g | — | |
| SFA 18:0 (Stearic acid) | 0.201 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.039 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.603 g | 0.009 g | +6600% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.015 g | — | |
| Fatty acids, total polyunsaturated | 0.229 g | 0.021 g | +990% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.190 g | 0.021 g | +805% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.039 g | — | |
| Tryptophan (EAA) | 0.034 g | 0.072 g | -53% |
| Threonine (EAA) | 0.104 g | 0.255 g | -59% |
| Isoleucine (EAA, BCAA) | 0.112 g | 0.300 g | -63% |
| Leucine (EAA, BCAA) | 0.210 g | 0.632 g | -67% |
| Lysine (EAA) | 0.186 g | 0.567 g | -67% |
| Methionine (EAA) | 0.039 g | 0.079 g | -51% |
| Cystine (conditionally essential) | 0.030 g | 0.070 g | -57% |
| Phenylalanine (EAA) | 0.160 g | 0.398 g | -60% |
| Tyrosine (conditionally essential) | 0.089 g | 0.224 g | -60% |
| Valine (EAA, BCAA) | 0.131 g | 0.387 g | -66% |
| Arginine (conditionally essential) | 0.190 g | 0.486 g | -61% |
| Histidine (EAA) | 0.085 g | 0.198 g | -57% |
| Alanine | 0.125 g | 0.439 g | -72% |
| Aspartic acid | 0.331 g | 0.891 g | -63% |
| Glutamic acid | 0.519 g | 1.17 g | -56% |
| Glycine (conditionally essential) | 0.113 g | 0.286 g | -60% |
| Proline (conditionally essential) | 0.123 g | 0.331 g | -63% |
| Serine | 0.137 g | 0.369 g | -63% |
* 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 with pork 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 with pork Potassium, K -67% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork Protein -64% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork Biotin (Vitamin B7) -58% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork
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