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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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) 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%

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Adzuki bean
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
47%
Adzuki bean
43%
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

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.