Comparing Nutrients in 100 calories Common Cowpeas VS Boiled Chickpeas

Weight per 100 calories

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

Common Cowpeas have 2 times more energy per 100g than Boiled Chickpeas . It has high energy density when compared to other foods. Boiled Chickpeas having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Common Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.64% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	13% 16.7g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	4.04% 2.93g	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	8.3% 3.15g	12% 4.63g	38g per day for Men 19-50 years
Protein	12.5% 7g	9.65% 5.4g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	0.099% 0.89μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.17% 0.067mg	2.95% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.86% 0.62mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.17% 0.11mg	6.5% 0.085mg	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	47% 188μg	26.2% 105μg	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	0.5% 0.45mg	0.88% 0.79mg	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	0.77% 0.12mg	1.42% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	2.03% 2.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	3.27% 32.7mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	24% 0.21mg	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	30.8% 2.46mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	13% 54.8mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	27.3% 0.63mg	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	18% 126mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	4.87% 2.68μg	4.1% 2.26μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.76mg	0.28% 4.27mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8.5% 0.93mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.99% 36.7g	3700g per day for Men 19-50 years

Common Cowpeas VS Boiled Chickpeas Nutrients Per 100 Kcal

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

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

• 100 calories of Common Cowpeas have 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 .
• While 100 kcal of Boiled Chickpeas contain 1.6 times more Vitamin K than Raw Common Cowpeas.
• 100 calories of Common Cowpeas have insufficient amounts of Vitamin K
• Both Raw Common Cowpeas as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

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

• 100 calories of Common Cowpeas have 1.4 times more Iron, 1.9 times more Magnesium, 1.2 times more Phosphorus and 1.9 times more Potassium than Boiled Chickpeas .
• While 100 kcal of Boiled Chickpeas contain 1.4 times more Manganese than Raw Common Cowpeas.
• Both Common Cowpeas and Boiled Chickpeas contain similar levels of Calcium, Copper, Selenium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

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