Beans Navy vs Cowpeas (Blackeyes) Immature Seeds

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Beans Navy has more protein per 100 calories: 7.02 g against 5.09 g.
Beans Navy leads in 28 micronutrients, including Thiamin (B1), Riboflavin (B2), Pantothenic Acid (B5).
Cowpeas (Blackeyes) Immature Seeds leads in 8 micronutrients, including Vitamin A, Vitamin E, Vitamin K.

Nutrient	Beans Navy	Cowpeas (Blackeyes) Immature Seeds
Calories	100 kcal	100 kcal
Protein	7.02 g	5.09 g
Carbs	18.8 g	19.3 g
Fat	0.656 g	0.454 g
Vitamins
Vitamin A	0 µg	19.2 µg
Thiamin (B1)	0.283 mg	0.158 mg
Riboflavin (B2)	0.139 mg	0.093 mg
Niacin (B3)	0.876 mg	0.929 mg
Pantothenic Acid (B5)	0.514 mg	0.161 mg
Vitamin B6	0.154 mg	0.07 mg
Folate	113 µg	117 µg
Choline	41 mg	34.3 mg
Vitamin C	8.35 mg	2.1 mg
Vitamin E	0.009 mg	0.227 mg
Vitamin K	0.55 µg	27.7 µg
Minerals
Calcium	39 mg	65.9 mg
Iron	2.05 mg	1.41 mg
Magnesium	75.2 mg	44.5 mg
Phosphorus	113 mg	75.5 mg
Potassium	324 mg	346 mg
Sodium	6.42 mg	3.93 mg
Zinc	0.917 mg	1.07 mg
Copper	0.275 mg	0.139 mg
Manganese	0.447 mg	0.596 mg
Selenium	1.61 µg	2.58 µg
Carbohydrates
Fiber	9.63 g	4.98 g
Sugar	0.339 g	3.36 g
Starch	14.1 g	0 g
Fats
Polyunsaturated Fat	0.439 g	0.193 g
Monounsaturated Fat	0.093 g	0.041 g
Saturated Fat	0.09 g	0.119 g
Omega-3 (ALA)	0.162 g	0 g
Omega-6 (Linoleic Acid)	0.14 g	0.11 g
Amino Acids
Histidine	0.185 g	0.165 g
Isoleucine	0.322 g	0.273 g
Leucine	0.554 g	0.363 g
Lysine	0.424 g	0.335 g
Methionine	0.085 g	0.072 g
Cystine	0.072 g	0.076 g
Phenylalanine	0.38 g	0.279 g
Tyrosine	0.202 g	0.209 g
Threonine	0.269 g	0.19 g
Tryptophan	0.08 g	0.059 g
Valine	0.398 g	0.295 g
Arginine	0.367 g	0.357 g
Alanine	0.304 g	0 g
Serine	0.908 g	0 g
Proline	0.974 g	0 g
Glycine	0.261 g	0 g
Aspartic Acid	0.339 g	0 g
Glutamic Acid	0.394 g	0 g

Nutrient	Beans Navy	Cowpeas (Blackeyes) Immature Seeds
Calories	109 kcal	115 kcal
Protein	7.65 g	5.83 g
Carbs	20.5 g	22.1 g
Fat	0.715 g	0.52 g
Vitamins
Vitamin A	0 µg	22 µg
Thiamin (B1)	0.309 mg	0.181 mg
Riboflavin (B2)	0.151 mg	0.106 mg
Niacin (B3)	0.955 mg	1.06 mg
Pantothenic Acid (B5)	0.56 mg	0.184 mg
Vitamin B6	0.168 mg	0.08 mg
Folate	123 µg	134 µg
Choline	44.7 mg	39.3 mg
Vitamin C	9.1 mg	2.4 mg
Vitamin E	0.01 mg	0.26 mg
Vitamin K	0.6 µg	31.7 µg
Minerals
Calcium	42.5 mg	75.5 mg
Iron	2.24 mg	1.62 mg
Magnesium	82 mg	51 mg
Phosphorus	124 mg	86.5 mg
Potassium	353 mg	397 mg
Sodium	7 mg	4.5 mg
Zinc	1 mg	1.23 mg
Copper	0.3 mg	0.159 mg
Manganese	0.487 mg	0.682 mg
Selenium	1.75 µg	2.95 µg
Carbohydrates
Fiber	10.5 g	5.7 g
Sugar	0.37 g	3.85 g
Starch	15.4 g	0 g
Fats
Polyunsaturated Fat	0.479 g	0.221 g
Monounsaturated Fat	0.101 g	0.047 g
Saturated Fat	0.098 g	0.136 g
Omega-3 (ALA)	0.177 g	0 g
Omega-6 (Linoleic Acid)	0.153 g	0.126 g
Amino Acids
Histidine	0.202 g	0.189 g
Isoleucine	0.351 g	0.313 g
Leucine	0.604 g	0.416 g
Lysine	0.462 g	0.384 g
Methionine	0.093 g	0.083 g
Cystine	0.078 g	0.087 g
Phenylalanine	0.414 g	0.32 g
Tyrosine	0.22 g	0.239 g
Threonine	0.293 g	0.217 g
Tryptophan	0.087 g	0.068 g
Valine	0.434 g	0.338 g
Arginine	0.4 g	0.409 g
Alanine	0.331 g	0 g
Serine	0.99 g	0 g
Proline	1.06 g	0 g
Glycine	0.285 g	0 g
Aspartic Acid	0.37 g	0 g
Glutamic Acid	0.429 g	0 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Beans Navy and Cowpeas (Blackeyes) Immature Seeds, including preparation variants and research-cited compound levels, or compare any two foods.