Cowpeas Common

Legumes 5 variants

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

Folate > 77% Magnesium > 71% Manganese > 71%

Select a nutrient to see how the 5 variants compare.

Variant	Protein (g)	All foods
raw	23.5	> 82%
cooked, boiled, with salt	7.7	> 44%
cooked, boiled, without salt	7.7	> 44%
canned, plain	4.7	> 35%
canned with pork	2.7	> 25%

Variant	Iron (mg)	All foods
raw	8.3	> 95%
cooked, boiled, with salt	2.5	> 76%
cooked, boiled, without salt	2.5	> 76%
canned with pork	1.4	> 52%
canned, plain	1.0	> 40%

Variant	Magnesium (mg)	All foods
raw	184.0	> 97%
cooked, boiled, with salt	53.0	> 86%
cooked, boiled, without salt	53.0	> 86%
canned with pork	43.0	> 83%
canned, plain	28.0	> 71%

Variant	Zinc (mg)	All foods
raw	3.4	> 78%
cooked, boiled, with salt	1.3	> 54%
cooked, boiled, without salt	1.3	> 54%
canned with pork	1.0	> 49%
canned, plain	0.7	> 40%

Variant	Calcium (mg)	All foods
raw	110.0	> 83%
cooked, boiled, with salt	24.0	> 53%
cooked, boiled, without salt	24.0	> 53%
canned, plain	20.0	> 48%
canned with pork	17.0	> 42%

Variant	Potassium (mg)	All foods
raw	1112.0	> 98%
cooked, boiled, with salt	278.0	> 58%
cooked, boiled, without salt	278.0	> 59%
canned with pork	178.0	> 34%
canned, plain	172.0	> 33%

Variant	Phosphorus (mg)	All foods
raw	424.0	> 95%
cooked, boiled, with salt	156.0	> 50%
cooked, boiled, without salt	156.0	> 50%
canned with pork	96.0	> 35%
canned, plain	70.0	> 28%

Variant	Dietary Fiber (g)	All foods
raw	10.6	> 94%
cooked, boiled, with salt	6.5	> 85%
cooked, boiled, without salt	6.5	> 85%
canned with pork	3.3	> 67%
canned, plain	3.3	> 67%

Variant	Vitamin C (mg)	All foods
canned, plain	2.7	> 44%
raw	1.5	> 34%
cooked, boiled, with salt	0.4	> 12%
cooked, boiled, without salt	0.4	> 12%
canned with pork	0.2	> 5%

Variant	Vitamin E (mg)	All foods
raw	0.4	> 54%
cooked, boiled, with salt	0.3	> 43%
cooked, boiled, without salt	0.3	> 44%
canned with pork	trace	n/a
canned, plain	trace	n/a

Variant	Folate (µg)	All foods
raw	633.0	> 99%
cooked, boiled, with salt	208.0	> 95%
cooked, boiled, without salt	208.0	> 95%
canned with pork	51.0	> 77%
canned, plain	51.0	> 77%

Variant	Choline (mg)	All foods
raw	94.7	> 88%
cooked, boiled, with salt	32.2	> 53%
cooked, boiled, without salt	32.2	> 54%
canned with pork	trace	n/a
canned, plain	trace	n/a