Nutrient Comparison: Red Kidney Beans VS Common Cowpeas per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Common Cowpeas:
- 14 ounces of Red Kidney Beans have 3 times more Vitamin C than Common Cowpeas.
- While 14 oz of Raw Common Cowpeas contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Red Kidney Beans.
- Both Red Kidney Beans and Common Cowpeas provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Common Cowpeas have insufficient amounts of Vitamin C
- Both Raw Red Kidney Beans as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Common Cowpeas:
- 14 ounces of Red Kidney Beans have 1.2 times more Potassium than Common Cowpeas.
- While 14 oz of Raw Common Cowpeas contain 1.3 times more Calcium, 1.3 times more Magnesium, 1.4 times more Manganese and 2.8 times more Selenium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Common Cowpeas contain similar levels of Copper, Iron, Phosphorus and Zinc per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 1.8 times more Omega 3 and 1.4 times more Fiber than Common Cowpeas.
- While 14 oz of Raw Common Cowpeas contain 1.5 times more Omega 6 and 3.3 times more Sugars than Raw Red Kidney Beans.
- Both Red Kidney Beans and Common Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6