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 83
Beans 237
Protein (g)
Cowpeas 2.74
Beans 3.80
Carbs (g)
Cowpeas 16.5
Beans 55.0
Fat (g)
Cowpeas 1.60
Beans 0.030
Fiber (g)
Cowpeas 3.30
Beans —
Quick answers
Which has more protein?
Beans, adzuki, mature seeds, canned, sweetened — 3.80g vs 2.74g per 100g.
Which has fewer calories?
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork — 83 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 | 83 kcal | 237 kcal | -65% |
| Macronutrients | |||
| Water | 77.6 g | 40.6 g | +91% |
| Protein | 2.74 g | 3.80 g | -28% |
| Total lipid (fat) | 1.60 g | 0.030 g | +5233% |
| Carbohydrate, by difference | 16.5 g | 55.0 g | -70% |
| Fiber, total dietary | 3.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.605 g | 0.011 g | +5400% |
| Fatty acids, total monounsaturated | 0.656 g | 0.003 g | +21767% |
| 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 | 0.101 mg | -38% |
| Riboflavin (Vitamin B2) | 0.050 mg | 0.056 mg | -11% |
| Niacin (Vitamin B3) | 0.431 mg | 0.631 mg | -32% |
| Pantothenic acid (Vitamin B5) | 0.191 mg | 0.378 mg | -49% |
| 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 | 0 ug | = |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 22.0 mg | -23% |
| Iron, Fe | 1.42 mg | 1.13 mg | +26% |
| Magnesium, Mg | 43.0 mg | 31.0 mg | +39% |
| Phosphorus, P | 96.0 mg | 74.0 mg | +30% |
| Potassium, K | 178 mg | 119 mg | +50% |
| Sodium, Na | 350 mg | 218 mg | +61% |
| Zinc, Zn | 1.04 mg | 1.56 mg | -33% |
| Copper, Cu | 0.170 mg | 0.265 mg | -36% |
| Manganese, Mn | 0.392 mg | 0.504 mg | -22% |
| Selenium, Se | 2.30 ug | 3.20 ug | -28% |
| Other Nutrients | |||
| Energy | 347 kj | 992 kj | -65% |
| Ash | 1.54 g | 0.580 g | +166% |
| 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 | 0 IU | 5.00 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 | 0.003 g | +20000% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.015 g | — | |
| Fatty acids, total polyunsaturated | 0.229 g | 0.006 g | +3717% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.190 g | 0.006 g | +3067% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.039 g | — | |
| Tryptophan (EAA) | 0.034 g | 0.036 g | -6% |
| Threonine (EAA) | 0.104 g | 0.129 g | -19% |
| Isoleucine (EAA, BCAA) | 0.112 g | 0.151 g | -26% |
| Leucine (EAA, BCAA) | 0.210 g | 0.319 g | -34% |
| Lysine (EAA) | 0.186 g | 0.286 g | -35% |
| Methionine (EAA) | 0.039 g | 0.040 g | -2% |
| Cystine (conditionally essential) | 0.030 g | 0.035 g | -14% |
| Phenylalanine (EAA) | 0.160 g | 0.201 g | -20% |
| Tyrosine (conditionally essential) | 0.089 g | 0.113 g | -21% |
| Valine (EAA, BCAA) | 0.131 g | 0.196 g | -33% |
| Arginine (conditionally essential) | 0.190 g | 0.246 g | -23% |
| Histidine (EAA) | 0.085 g | 0.100 g | -15% |
| Alanine | 0.125 g | 0.222 g | -44% |
| Aspartic acid | 0.331 g | 0.451 g | -27% |
| Glutamic acid | 0.519 g | 0.593 g | -12% |
| Glycine (conditionally essential) | 0.113 g | 0.145 g | -22% |
| Proline (conditionally essential) | 0.123 g | 0.167 g | -26% |
| Serine | 0.137 g | 0.187 g | -27% |
* 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 seeds, canned, sweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +61% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork Biotin (Vitamin B7) -52% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork Potassium, K +50% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork Pantothenic acid (Vitamin B5) -49% in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork
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