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

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A recap on the differences between adzuki beans and cowpea (Black-eyed pea)

Adzuki beans have 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 beans.
Cowpea (Black-eyed pea) contains 2 times less potassium than adzuki beans. Adzuki beans contain 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Adzuki bean

Cowpea (Black-eyed pea)

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Adzuki bean

Cowpea (Black-eyed pea)

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 EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+75.7%
Contains more Vitamin KVitamin K	+∞%
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			DV% diff.
Folate	121µg	208µg	22%
Potassium	532mg	278mg	7%
Vitamin B1	0.115mg	0.202mg	7%
Iron	2mg	2.51mg	6%
Choline		32.2mg	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%
Phosphorus	168mg	156mg	2%
Vitamin E		0.28mg	2%
Selenium	1.2µg	2.5µg	2%
Calories	128kcal	116kcal	1%
Fats	0.1g	0.53g	1%
Carbs	24.77g	20.76g	1%
Vitamin B2	0.064mg	0.055mg	1%
Vitamin B3	0.717mg	0.495mg	1%
Vitamin K		1.7µg	1%
Polyunsaturated fat	0.021g	0.225g	1%
Protein	7.52g	7.73g	0%
Protein per 100 calories	5.9g	6.7g	N/A
Calories per 10 g protein	170kcal	150kcal	N/A
Weight per 100 calories	78g	86g	N/A
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%