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Cowpea (Black-eyed pea) nutrition, glycemic index, calories, and serving size

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

Important nutritional characteristics for Cowpea (Black-eyed pea)

Cowpea (Black-eyed pea)
52 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (171 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
2 (acidic )
Calories
116
85% Fiber
82% Folate
79% Magnesium
78% Folate, food
74% Copper
Explanation: The given food contains more Fiber than 85% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Folate, Magnesium, Folate, food, and Copper.
52

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Macronutrients chart

8% 21% 71%
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 100g
Calories 116
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
7%
Total Carbohydrate 21g
28%
Dietary Fiber 7g
Total Sugars g
Includes ? g Added Sugars
Protein 8g
Vitamin D 0mcg 0%

Calcium 24mg 2%

Iron 3mg 38%

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
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Cowpea (Black-eyed pea) nutrition infographic

Cowpea (Black-eyed pea) nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 8% 95% 38% 67% 25% 1% 36% 90% 62% 14% 18%
Calcium: 24 mg of 1,000 mg 2%
Iron: 2.51 mg of 8 mg 31%
Magnesium: 53 mg of 420 mg 13%
Phosphorus: 156 mg of 700 mg 22%
Potassium: 278 mg of 3,400 mg 8%
Sodium: 4 mg of 2,300 mg 0%
Zinc: 1.29 mg of 11 mg 12%
Copper: 0.268 mg of 1 mg 30%
Manganese: 0.475 mg of 2 mg 21%
Selenium: 2.5 µg of 55 µg 5%
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 µg
TOP 74%
Sodium
4 mg
TOP 92%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Vitamin A: 15 IU of 5,000 IU 0%
Vitamin E : 0.28 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.4 mg of 90 mg 0%
Vitamin B1: 0.202 mg of 1 mg 17%
Vitamin B2: 0.055 mg of 1 mg 4%
Vitamin B3: 0.495 mg of 16 mg 3%
Vitamin B5: 0.411 mg of 5 mg 8%
Vitamin B6: 0.1 mg of 1 mg 8%
Folate: 208 µg of 400 µg 52%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.7 µg of 120 µg 1%

Vitamin chart - relative view

Folate
208 µg
TOP 18%
Vitamin B1
0.202 mg
TOP 34%
Vitamin C
0.4 mg
TOP 48%
Vitamin A
15 IU
TOP 61%
Vitamin B5
0.411 mg
TOP 64%
Vitamin B6
0.1 mg
TOP 65%
Vitamin K
1.7 µg
TOP 67%
Vitamin E
0.28 mg
TOP 68%
Vitamin B3
0.495 mg
TOP 79%
Vitamin B2
0.055 mg
TOP 80%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 102% 85% 68% 66% 75% 32% 78% 61% 103%
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

0.138% 0.044% 0.225%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g

Fiber content ratio for Cowpea (Black-eyed pea)

3.3% 6.5% 10.96%
Sugar: 3.3 g
Fiber: 6.5 g
Other: 10.96 g

All nutrients for Cowpea (Black-eyed pea) per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 18% 51% 7.73g 2.7 times more than Broccoli
Fats 1% 80% 0.53g 62.8 times less than Cheese
Carbs 7% 34% 20.76g 1.4 times less than Rice
Calories 6% 69% 116kcal 2.5 times more than Orange
Sugar 0% 53% 3.3g 2.7 times less than Coca-Cola
Fiber 26% 15% 6.5g 2.7 times more than Orange
Calcium 2% 49% 24mg 5.2 times less than Milk
Iron 31% 28% 2.51mg Equal to Beef
Magnesium 13% 21% 53mg 2.6 times less than Almond
Phosphorus 22% 51% 156mg 1.2 times less than Chicken meat
Potassium 8% 42% 278mg 1.9 times more than Cucumber
Sodium 0% 92% 4mg 122.5 times less than White Bread
Zinc 12% 48% 1.29mg 4.9 times less than Beef
Copper 30% 26% 0.27mg 1.9 times more than Shiitake
Vitamin E 2% 68% 0.28mg 5.2 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 48% 0.4mg 132.5 times less than Lemon
Vitamin B1 17% 34% 0.2mg 1.3 times less than Pea
Vitamin B2 4% 80% 0.06mg 2.4 times less than Avocado
Vitamin B3 3% 79% 0.5mg 19.3 times less than Turkey meat
Vitamin B5 8% 64% 0.41mg 2.7 times less than Sunflower seed
Vitamin B6 8% 65% 0.1mg 1.2 times less than Oat
Folate 52% 18% 208µg 3.4 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 1% 67% 1.7µg 59.8 times less than Broccoli
Tryptophan 0% 79% 0.1mg 3.2 times less than Chicken meat
Threonine 0% 79% 0.29mg 2.4 times less than Beef
Isoleucine 0% 80% 0.31mg 2.9 times less than Salmon
Leucine 0% 80% 0.59mg 4.1 times less than Tuna
Lysine 0% 76% 0.52mg 1.2 times more than Tofu
Methionine 0% 82% 0.11mg 1.1 times more than Quinoa
Phenylalanine 0% 77% 0.45mg 1.5 times less than Egg
Valine 0% 80% 0.37mg 5.5 times less than Soybean
Histidine 0% 77% 0.24mg 3.1 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 80% 0.14g 42.7 times less than Beef
Monounsaturated Fat 0% 85% 0.04g 222.7 times less than Avocado
Polyunsaturated fat 0% 77% 0.23g 209.7 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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