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Adzuki bean vs Cowpea (Black-eyed pea) - In-Depth Nutrition Comparison

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A recap on differences between Adzuki bean and Cowpea (Black-eyed pea)

  • Adzuki bean has more Potassium, however Cowpea (Black-eyed pea) is higher in Folate, Vitamin B1, and Iron.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 22% more than Adzuki bean.
  • Cowpea (Black-eyed pea) contains 2 times less Potassium than Adzuki bean. Adzuki bean contains 532mg of Potassium, while Cowpea (Black-eyed pea) contains 278mg.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Adzuki bean vs Cowpea (Black-eyed pea) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +16.7%
Contains more Potassium +91.4%
Contains more Zinc +37.2%
Contains more Copper +11.2%
Contains more Iron +25.5%
Contains less Sodium -50%
Equal in Magnesium - 53
Equal in Phosphorus - 156
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +16.7%
Contains more Potassium +91.4%
Contains more Zinc +37.2%
Contains more Copper +11.2%
Contains more Iron +25.5%
Contains less Sodium -50%
Equal in Magnesium - 53
Equal in Phosphorus - 156

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +16.4%
Contains more Vitamin B3 +44.8%
Contains more Vitamin A +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.7%
Contains more Folate +71.9%
Equal in Vitamin B5 - 0.411
Equal in Vitamin B6 - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B3 +44.8%
Contains more Vitamin A +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.7%
Contains more Folate +71.9%
Equal in Vitamin B5 - 0.411
Equal in Vitamin B6 - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Adzuki bean Cowpea (Black-eyed pea)
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Cowpea (Black-eyed pea) Opinion
Net carbs 17.47g 14.26g Adzuki bean
Protein 7.52g 7.73g Cowpea (Black-eyed pea)
Fats 0.1g 0.53g Cowpea (Black-eyed pea)
Carbs 24.77g 20.76g Adzuki bean
Calories 128kcal 116kcal Adzuki bean
Starch g g
Fructose g g
Sugar g 3.3g Adzuki bean
Fiber 7.3g 6.5g Adzuki bean
Calcium 28mg 24mg Adzuki bean
Iron 2mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 52mg 53mg Cowpea (Black-eyed pea)
Phosphorus 168mg 156mg Adzuki bean
Potassium 532mg 278mg Adzuki bean
Sodium 8mg 4mg Cowpea (Black-eyed pea)
Zinc 1.77mg 1.29mg Adzuki bean
Copper 0.298mg 0.268mg Adzuki bean
Vitamin A 6IU 15IU Cowpea (Black-eyed pea)
Vitamin E mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.115mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.064mg 0.055mg Adzuki bean
Vitamin B3 0.717mg 0.495mg Adzuki bean
Vitamin B5 0.43mg 0.411mg Adzuki bean
Vitamin B6 0.096mg 0.1mg Cowpea (Black-eyed pea)
Folate 121µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.072mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.255mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.3mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.632mg 0.592mg Adzuki bean
Lysine 0.567mg 0.523mg Adzuki bean
Methionine 0.079mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.398mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.387mg 0.368mg Adzuki bean
Histidine 0.198mg 0.24mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 0.138g Adzuki bean
Monounsaturated Fat 0.009g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.021g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Adzuki bean
24
Cowpea (Black-eyed pea)
Mineral Summary Score
49
Adzuki bean
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
45%
Adzuki bean
46%
Cowpea (Black-eyed pea)
Carbohydrates
25%
Adzuki bean
21%
Cowpea (Black-eyed pea)
Fats
0%
Adzuki bean
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.