Cowpeas Catjang

Legumes 3 variants

Cowpeas Catjang is consistently high in these nutrients across all variants, regardless of preparation or processing.

Folate > 92% Magnesium > 92% Copper > 85% Iron > 82% Potassium > 82% Manganese > 81% Dietary Fiber > 70% Thiamine (B1) > 70%

Select a nutrient to see how the 3 variants compare.

Variant	Protein (g)	All foods
raw	23.9	> 83%
cooked, boiled, with salt	8.1	> 45%
cooked, boiled, without salt	8.1	> 45%

Variant	Iron (mg)	All foods
raw	9.9	> 97%
cooked, boiled, with salt	3.0	> 82%
cooked, boiled, without salt	3.0	> 82%

Variant	Magnesium (mg)	All foods
raw	333.0	> 99%
cooked, boiled, with salt	96.0	> 92%
cooked, boiled, without salt	96.0	> 92%

Variant	Zinc (mg)	All foods
raw	6.1	> 93%
cooked, boiled, with salt	1.9	> 62%
cooked, boiled, without salt	1.9	> 62%

Variant	Calcium (mg)	All foods
raw	85.0	> 78%
cooked, boiled, with salt	26.0	> 55%
cooked, boiled, without salt	26.0	> 55%

Variant	Potassium (mg)	All foods
raw	1375.0	> 98%
cooked, boiled, with salt	375.0	> 82%
cooked, boiled, without salt	375.0	> 82%

Variant	Phosphorus (mg)	All foods
raw	438.0	> 95%
cooked, boiled, with salt	142.0	> 47%
cooked, boiled, without salt	142.0	> 47%

Variant	Dietary Fiber (g)	All foods
raw	10.7	> 94%
cooked, boiled, with salt	3.6	> 70%
cooked, boiled, without salt	3.6	> 70%

Variant	Vitamin C (mg)	All foods
raw	1.5	> 34%
cooked, boiled, with salt	0.4	> 12%
cooked, boiled, without salt	0.4	> 12%

Variant	Folate (µg)	All foods
raw	639.0	> 99%
cooked, boiled, with salt	142.0	> 92%
cooked, boiled, without salt	142.0	> 92%