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Cowpea nutrition chart, glycemic index and rich nutrients

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt
*all the values are displayed for the amount of 100 grams

What is Cowpea rich in: TOP 5 nutrients.

Cowpea
richer than 85% foods
Rich in Folate, total
richer than 82% foods
richer than 79% foods
Rich in Folate, food
richer than 78% foods
richer than 74% foods
85% Fiber
82% Folate, total
79% Magnesium
78% Folate, food
74% Copper
Explanation: This food contains more Fiber than 85% of foods. More importantly, although there are several foods (15%) which contain more Fiber, this food itself is rich in Fiber more than it is in any other nutrient. Similarly it is relatively rich in Folate, total, Magnesium, Folate, food and Copper

Cowpea Glycemic index (GI)

42
Similar food data
32 Bean Bean
28 Chickpea Chickpea
28 Pea Pea

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 15%
7.73 g of 50 g
15%
Fats:
Daily Value: 1%
0.53 g of 65 g
1%
Carbs:
Daily Value: 7%
20.76 g of 300 g
7%
Water:
Daily Value: 4%
70.04 g of 2,000 g
4%
Other:
0.94 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 116
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
7%
TotalCarbohydrate 21g
28%
Dietary Fiber 7g
Total Sugars 3g
Includes 1g Added Sugars
Protein 8g
Vitamin D 0mcg 0%

Calcium 24mg 2%

Iron 3mg 17%

Potassium 278mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 24 mg of 1,000 mg 2%
Iron: 2.51 mg of 18 mg 14%
Magnesium: 53 mg of 400 mg 13%
Phosphorus: 156 mg of 1,000 mg 16%
Potassium: 278 mg of 3,500 mg 8%
Sodium: 4 mg of 2,400 mg 0%
Zinc: 1.29 mg of 15 mg 9%
Copper: 0.268 mg of 2 mg 13%
Manganese: 0.475 mg of 2 mg 24%
Selenium: 2.5 µg of 70 µg 4%
Choline: 32.2 mg of 550 mg 6%

Mineral chart - relative view

Magnesium
53 mg
TOP 21%
Copper
0.268 mg
TOP 26%
Iron
2.51 mg
TOP 28%
Manganese
0.475 mg
TOP 38%
Potassium
278 mg
TOP 42%
Zinc
1.29 mg
TOP 48%
Calcium
24 mg
TOP 49%
Phosphorus
156 mg
TOP 51%
Choline
32.2 mg
TOP 70%
Selenium
2.5 mg
TOP 74%
Sodium
4 mg
TOP 92%

Vitamin coverage chart

Vitamin A: 15 IU of 5,000 IU 0%
Vitamin E : 0.28 mg of 20 mg 1%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 0.4 mg of 60 mg 1%
Vitamin B1: 0.202 mg of 2 mg 13%
Vitamin B2: 0.055 mg of 2 mg 3%
Vitamin B3: 0.495 mg of 20 mg 2%
Vitamin B5: 0.411 mg of 10 mg 4%
Vitamin B6: 0.1 mg of 2 mg 5%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 1.7 µg of 80 µg 2%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B1
0.202 µg
TOP 34%
Vitamin C
0.4 µg
TOP 48%
Vitamin A
15 µg
TOP 61%
Vitamin B5
0.411 µg
TOP 64%
Vitamin B6
0.1 µg
TOP 65%
Vitamin K
1.7 µg
TOP 67%
Vitamin E
0.28 µg
TOP 68%
Vitamin B3
0.495 µg
TOP 79%
Vitamin B2
0.055 µg
TOP 80%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 95 mg of 280 mg 34%
Threonine: 294 mg of 1,050 mg 28%
Isoleucine: 314 mg of 1,400 mg 22%
Leucine: 592 mg of 2,730 mg 22%
Lysine: 523 mg of 2,100 mg 25%
Methionine: 110 mg of 1,050 mg 10%
Phenylalanine: 451 mg of 1,750 mg 26%
Valine: 368 mg of 1,820 mg 20%
Histidine: 240 mg of 700 mg 34%

Fat type information

Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.