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  6. Cowpea (Black-eyed pea) vs. Falafel

Cowpea (Black-eyed pea) vs. Falafel — In-Depth Nutrition Comparison

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Differences between cowpea (Black-eyed pea) and falafel

  • Cowpea (Black-eyed pea) has more folate, while falafel has more fats, protein, iron, manganese, potassium, vitamin B2, and magnesium.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 29% higher.
  • The amount of saturated fat in cowpea (Black-eyed pea) is lower.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of cowpea (Black-eyed pea) is 52.

The food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Falafel, home-prepared.

Infographic

Cowpea (Black-eyed pea) vs Falafel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +54.7%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +110.4%
Contains more IronIron +36.3%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +23.1%
Contains more ManganeseManganese +45.5%
~equal in Copper ~0.258mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0.33% 5.6% 51% 13% 9.3% 25% 23% 0% 4.3% 156%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +38.4%
Contains more Vitamin B5Vitamin B5 +40.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +123.7%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B2Vitamin B2 +201.8%
Contains more Vitamin B3Vitamin B3 +110.9%
Contains more Vitamin B6Vitamin B6 +25%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Falafel DV% diff.
Folate 208µg 93µg 29%
Fats 0.53g 17.8g 27%
Fiber 6.5g 26%
Polyunsaturated fat 0.225g 4.16g 26%
Monounsaturated fat 0.044g 10.171g 25%
Sodium 4mg 294mg 13%
Calories 116kcal 333kcal 11%
Protein 7.73g 13.31g 11%
Iron 2.51mg 3.42mg 11%
Saturated fat 0.138g 2.383g 10%
Potassium 278mg 585mg 9%
Manganese 0.475mg 0.691mg 9%
Vitamin B2 0.055mg 0.166mg 9%
Magnesium 53mg 82mg 7%
Choline 32.2mg 6%
Phosphorus 156mg 192mg 5%
Vitamin B1 0.202mg 0.146mg 5%
Carbs 20.76g 31.84g 4%
Calcium 24mg 54mg 3%
Selenium 2.5µg 1µg 3%
Vitamin B3 0.495mg 1.044mg 3%
Zinc 1.29mg 1.5mg 2%
Vitamin E 0.28mg 2%
Vitamin B5 0.411mg 0.292mg 2%
Vitamin B6 0.1mg 0.125mg 2%
Vitamin C 0.4mg 1.6mg 1%
Copper 0.268mg 0.258mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 6.7g 4g N/A
Calories per 10 g protein 150kcal 250kcal N/A
Weight per 100 calories 86g 30g N/A
Unsaturated / Saturated Fat ratio 1.9 6 N/A
Net carbs 14.26g 31.84g N/A
Sugar 3.3g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.095mg 0.134mg 0%
Threonine 0.294mg 0.492mg 0%
Isoleucine 0.314mg 0.567mg 0%
Leucine 0.592mg 0.944mg 0%
Lysine 0.523mg 0.856mg 0%
Methionine 0.11mg 0.187mg 0%
Phenylalanine 0.451mg 0.707mg 0%
Valine 0.368mg 0.562mg 0%
Histidine 0.24mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +102.3%
Contains more ProteinProtein +72.2%
Contains more FatsFats +3258.5%
Contains more CarbsCarbs +53.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +23015.9%
Contains more Poly. FatPolyunsaturated fat +1748.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

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