Comparing Nutrients in 100 calories Boiled Chickpeas VS Catjang Cowpeas

Weight per 100 calories

Boiled Chickpeas

61g

Catjang Cowpeas

29g

Raw Catjang Cowpeas have 2.1 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.

Which food has more nutrients per 100 calories - Boiled Chickpeas or Catjang Cowpeas?

Macros Ratio

Protein Fat Carbs

Boiled Chickpeas

21%

14%

65%

Catjang Cowpeas

27%

68%

100 kcal ▼

Macro Nutrients

Boiled Chickpeas vs Catjang Cowpeas

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.63%1.58g

Fat

0.62%0.6g

1.58 gvs0.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.51%0.16g

Saturated Fat

0.49%0.16g

0.16 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.64%0.026g

Omega 3

5.94%0.095g

0.026 gvs0.095 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4%0.68g

Omega 6

0.97%0.16g

0.68 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%16.7g

Carbohydrate

13.4%17.4g

16.7 gvs17.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.04%2.93g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.93 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.63g

Fiber

8.2%3.1g

4.63 gvs3.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.65%5.4g

Protein

12.4%6.95g

5.4 gvs6.95 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Chickpeas vs Catjang Cowpeas

0.068%0.61μg

Vitamin A

0.065%0.58μg

RAE, retinol activity equivalents

0.61 μgvs0.58 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.9%0.071mg

Vitamin B1

16.5%0.2mg

Thiamine

0.071 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.95%0.038mg

Vitamin B2

3.8%0.05mg

Riboflavin

0.038 mgvs0.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2%0.32mg

Vitamin B3

5.1%0.81mg

Niacin, nicotinic acid, niacinamide

0.32 mgvs0.81 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.5%0.17mg

Vitamin B5

8.8%0.44mg

Pantothenic acid

0.17 mgvs0.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.5%0.085mg

Vitamin B6

8.1%0.11mg

Pyridoxine

0.085 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.2%105μg

Vitamin B9

46.6%186μg

Folates and Folic Acid

105 μgvs186 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.88%0.79mg

Vitamin C

0.49%0.44mg

Ascorbic acid

0.79 mgvs0.44 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.42%0.21mg

Vitamin E

Tocopherols and Tocotrienols

0.21 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.03%2.44μg

Vitamin K

Phytomenadione or phylloquinone

2.44 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Chickpeas vs Catjang Cowpeas

3%30mg

Calcium

2.48%24.8mg

30 mgvs24.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.21mg

Copper

34.3%0.31mg

0.21 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22%1.76mg

Iron

36.3%2.9mg

1.76 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.97%29.3mg

Magnesium

23%97mg

29.3 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27.3%0.63mg

Manganese

19.6%0.45mg

0.63 mgvs0.45 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.6%102mg

Phosphorus

18.2%128mg

102 mgvs128 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.2%177mg

Potassium

11.8%401mg

177 mgvs401 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.1%2.26μg

Selenium

4.82%2.65μg

2.26 μgvs2.65 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.28%4.27mg

Sodium

1.13%17mg

4.27 mgvs17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.5%0.93mg

Zinc

16%1.8mg

0.93 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.99%36.7g

Water

0.087%3.22g

36.7 gvs3.22 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Catjang Cowpeas contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled Chickpeas .
Both Boiled Chickpeas and Raw Catjang Cowpeas have similar amounts of Vitamin B6 per 100 kcal.
Both Boiled Chickpeas as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

Boiled Chickpeas have 1.2 times more Calcium and 1.4 times more Manganese than Raw Catjang Cowpeas.
While Raw Catjang Cowpeas contain 1.4 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 2.3 times more Potassium, 4 times more Sodium and 1.9 times more Zinc than Boiled Chickpeas .
Both Boiled Chickpeas and Raw Catjang Cowpeas have similar amounts of Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Chickpeas have 2.6 times more Fat, 4.1 times more Omega 6 and 1.5 times more Fiber than Raw Catjang Cowpeas.
While Raw Catjang Cowpeas contain 3.6 times more Omega 3 and 1.3 times more Protein than Boiled Chickpeas .
Both Boiled Chickpeas and Raw Catjang Cowpeas have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled Chickpeas as well as Raw Catjang Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Chickpeas VS Canned Chickpeas with LiquidsCatjang CowpeasVS Canned Chickpeas with LiquidsBoiled Chickpeas VS Boiled Catjang CowpeasCatjang CowpeasVS Boiled Catjang Cowpeas

Compare Foods

Comparing Nutrients in 100 calories Boiled Chickpeas VS Catjang Cowpeas

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Chickpeas or Catjang Cowpeas?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: