Comparing Nutrients in 100 calories Boiled Chickpeas VS Common Cowpeas

Weight per 100 calories

• Boiled Chickpeas: 61g
• Common Cowpeas: 30g

Raw Common Cowpeas have 2 times more energy per unit of mass than Boiled Chickpeas , which is high in comparison to other foods. Boiled Chickpeas having above average energy density.

Discover which food has more nutrients per 100 calories - Boiled Chickpeas or Common Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Boiled Chickpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.58g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.64% 0.026g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	13.7% 18g	130g per day for Men 19-50 years
Sugars	4.04% 2.93g	2.83% 2.05g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.63g	8.3% 3.15g	38g per day for Men 19-50 years
Protein	9.65% 5.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.068% 0.61μg	0.099% 0.89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.95% 0.038mg	5.17% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	3.86% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.5% 0.085mg	8.17% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.2% 105μg	47% 188μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.42% 0.21mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.03% 2.44μg	1.24% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	3% 30mg	3.27% 32.7mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22% 1.76mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	13% 54.8mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	19.8% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.6% 102mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.26μg	4.87% 2.68μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.27mg	0.32% 4.76mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.93mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.99% 36.7g	0.096% 3.56g	3700g per day for Men 19-50 years

Boiled Chickpeas VS Common Cowpeas Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Chickpeas or Common Cowpeas?

Lets compare vitamin content per 100 calories of Boiled Chickpeas vs Common Cowpeas:

• 100 calories of Boiled Chickpeas have 1.6 times more Vitamin K than Common Cowpeas.
• While 100 kcal of Raw Common Cowpeas contain 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Chickpeas .
• 100 calories of Common Cowpeas have insufficient amounts of Vitamin K
• Both Boiled Chickpeas as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Boiled Chickpeas vs Common Cowpeas:

• 100 calories of Boiled Chickpeas have 1.4 times more Manganese than Common Cowpeas.
• While 100 kcal of Raw Common Cowpeas contain 1.4 times more Iron, 1.9 times more Magnesium and 1.9 times more Potassium than Boiled Chickpeas .
• Both Boiled Chickpeas and Common Cowpeas contain similar levels of Calcium, Copper, Phosphorus, Selenium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Chickpeas have 6.6 times more Omega 6, 1.4 times more Sugars and 1.5 times more Fiber than Common Cowpeas.
• While 100 kcal of Raw Common Cowpeas contain 2.3 times more Omega 3 and 1.3 times more Protein than Boiled Chickpeas .
• Both Boiled Chickpeas and Common Cowpeas offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Chickpeas provide inadequate amounts of Omega 3
• 100 calories of Common Cowpeas provide inadequate amounts of Omega 6