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  6. Adzuki bean vs. Cowpea (Black-eyed pea)

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.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +91.4%
Contains more CopperCopper +11.2%
Contains more ZincZinc +37.2%
Contains more ManganeseManganese +20.6%
Contains more IronIron +25.5%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +108.3%
~equal in Magnesium ~53mg
~equal in Phosphorus ~156mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +44.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +75.7%
Contains more FolateFolate +71.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Cowpea (Black-eyed pea) DV% diff.
Folate 121µg 208µg 22%
Vitamin B1 0.115mg 0.202mg 7%
Potassium 532mg 278mg 7%
Choline 32.2mg 6%
Iron 2mg 2.51mg 6%
Zinc 1.77mg 1.29mg 4%
Manganese 0.573mg 0.475mg 4%
Fiber 7.3g 6.5g 3%
Copper 0.298mg 0.268mg 3%
Vitamin E 0.28mg 2%
Selenium 1.2µg 2.5µg 2%
Phosphorus 168mg 156mg 2%
Polyunsaturated fat 0.021g 0.225g 1%
Vitamin K 1.7µg 1%
Vitamin B3 0.717mg 0.495mg 1%
Vitamin B2 0.064mg 0.055mg 1%
Calories 128kcal 116kcal 1%
Carbs 24.77g 20.76g 1%
Fats 0.1g 0.53g 1%
Protein 7.52g 7.73g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 17.47g 14.26g N/A
Magnesium 52mg 53mg 0%
Calcium 28mg 24mg 0%
Sugar 3.3g N/A
Sodium 8mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.43mg 0.411mg 0%
Vitamin B6 0.096mg 0.1mg 0%
Saturated fat 0.036g 0.138g 0%
Monounsaturated fat 0.009g 0.044g 0%
Tryptophan 0.072mg 0.095mg 0%
Threonine 0.255mg 0.294mg 0%
Isoleucine 0.3mg 0.314mg 0%
Leucine 0.632mg 0.592mg 0%
Lysine 0.567mg 0.523mg 0%
Methionine 0.079mg 0.11mg 0%
Phenylalanine 0.398mg 0.451mg 0%
Valine 0.387mg 0.368mg 0%
Histidine 0.198mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more CarbsCarbs +19.3%
Contains more OtherOther +40.4%
Contains more FatsFats +430%
~equal in Protein ~7.73g
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +388.9%
Contains more Poly. FatPolyunsaturated fat +971.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.