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

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

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Differences between cowpea (Black-eyed pea) and filo

  • Cowpea (Black-eyed pea) has more folate, copper, fiber, phosphorus, and magnesium, while filo has more selenium, vitamin B1, vitamin B3, and vitamin B2.
  • Filo's daily need coverage for selenium is 38% higher.
  • Filo contains 4 times less magnesium than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 53mg of magnesium, while filo contains 15mg.
  • The amount of sodium in cowpea (Black-eyed pea) is lower.
  • Filo has a lower glycemic index. The glycemic index of filo is 38, 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 Phyllo dough.

Infographic

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

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the 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%
Filo
Filo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +253.3%
Contains more CalciumCalcium +118.2%
Contains more PotassiumPotassium +275.7%
Contains more CopperCopper +165.3%
Contains more ZincZinc +163.3%
Contains more PhosphorusPhosphorus +108%
Contains less SodiumSodium -99.2%
Contains more IronIron +27.9%
Contains more SeleniumSelenium +832%
~equal in Manganese ~0.476mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Filo
Filo
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more FolateFolate +136.4%
Contains more CholineCholine +366.7%
Contains more Vitamin B1Vitamin B1 +167.8%
Contains more Vitamin B2Vitamin B2 +520%
Contains more Vitamin B3Vitamin B3 +722.8%
Contains more Vitamin KVitamin K +47.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Filo DV% diff.
Selenium 2.5µg 23.3µg 38%
Folate 208µg 88µg 30%
Vitamin B1 0.202mg 0.541mg 28%
Vitamin B3 0.495mg 4.073mg 22%
Vitamin B2 0.055mg 0.341mg 22%
Sodium 4mg 483mg 21%
Copper 0.268mg 0.101mg 19%
Fiber 6.5g 1.9g 18%
Phosphorus 156mg 75mg 12%
Carbs 20.76g 52.6g 11%
Calories 116kcal 299kcal 9%
Magnesium 53mg 15mg 9%
Iron 2.51mg 3.21mg 9%
Fats 0.53g 6g 8%
Monounsaturated fat 0.044g 3.149g 8%
Zinc 1.29mg 0.49mg 7%
Saturated fat 0.138g 1.47g 6%
Potassium 278mg 74mg 6%
Vitamin B6 0.1mg 0.03mg 5%
Choline 32.2mg 6.9mg 5%
Polyunsaturated fat 0.225g 0.923g 5%
Vitamin B5 0.411mg 0.302mg 2%
Protein 7.73g 7.1g 1%
Vitamin E 0.28mg 0.08mg 1%
Calcium 24mg 11mg 1%
Vitamin K 1.7µg 2.5µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 50.7g N/A
Sugar 3.3g 0.18g N/A
Vitamin A 1µg 0µg 0%
Manganese 0.475mg 0.476mg 0%
Tryptophan 0.095mg 0.088mg 0%
Threonine 0.294mg 0.194mg 0%
Isoleucine 0.314mg 0.246mg 0%
Leucine 0.592mg 0.49mg 0%
Lysine 0.523mg 0.158mg 0%
Methionine 0.11mg 0.126mg 0%
Phenylalanine 0.451mg 0.359mg 0%
Valine 0.368mg 0.286mg 0%
Histidine 0.24mg 0.159mg 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
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +114.8%
Contains more FatsFats +1032.1%
Contains more CarbsCarbs +153.4%
Contains more OtherOther +80.9%
~equal in Protein ~7.1g

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +7056.8%
Contains more Poly. FatPolyunsaturated fat +310.2%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.