Nutrient Comparison: Boiled Common Cowpeas VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Common Cowpeas versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Common Cowpeas vs Cassava:
- 14 ounces of Boiled Common Cowpeas have 2.3 times more Vitamin B1, 3.8 times more Vitamin B5 and 7.7 times more Vitamin B9 than Cassava.
- While 14 oz of Raw Cassava contain 1.7 times more Vitamin B3 and 51.5 times more Vitamin C than Boiled Common Cowpeas.
- Both Boiled Common Cowpeas and Cassava provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
- 14 ounces of Boiled Common Cowpeas have insufficient amounts of Vitamin C
- Both Boiled Common Cowpeas as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Boiled Common Cowpeas vs Cassava:
- 14 ounces of Boiled Common Cowpeas have 1.5 times more Calcium, 2.7 times more Copper, 9.3 times more Iron, 2.5 times more Magnesium, 1.2 times more Manganese, 5.8 times more Phosphorus, 3.6 times more Selenium and 3.8 times more Zinc than Cassava.
- Both Boiled Common Cowpeas and Cassava contain similar levels of Potassium per 14 ounces.
- 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Common Cowpeas have 4.9 times more Omega 3, 1.9 times more Sugars, 3.6 times more Fiber and 5.7 times more Protein than Cassava.
- While 14 oz of Raw Cassava contain 1.4 times more Energy and 1.8 times more Carbohydrate than Boiled Common Cowpeas.
- 14 ounces of Cassava provide inadequate amounts of Omega 3
- Both Boiled Common Cowpeas as well as Raw Cassava provide inadequate amounts of Omega 6 in 14 ounces.