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

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Significant differences between cowpea (Black-eyed pea) and tamale

Cowpea (Black-eyed pea) has more folate, copper, iron, fiber, manganese, vitamin B1, and phosphorus; however, tamale is richer in vitamin B12.
Cowpea (Black-eyed pea) covers your daily folate needs 48% more than tamale.
Tamale has 4 times less copper than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 0.268mg of copper, while tamale has 0.063mg.
Cowpea (Black-eyed pea) contains less saturated fat.
Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of cowpea (Black-eyed pea) is 52.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Tamales (Navajo).

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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.

Cowpea (Black-eyed pea)

Tamale

Contains more MagnesiumMagnesium	+140.9%
Contains more PotassiumPotassium	+112.2%
Contains more IronIron	+105.7%
Contains more CopperCopper	+325.4%
Contains more PhosphorusPhosphorus	+57.6%
Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+173%

Contains more CalciumCalcium	+20.8%
Contains more ZincZinc	+14.7%
Contains more SeleniumSelenium	+140%

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.

Cowpea (Black-eyed pea)

Tamale

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+304%
Contains more Vitamin B5Vitamin B5	+100.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1286.7%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+325%
Contains more Vitamin B2Vitamin B2	+45.5%
Contains more Vitamin B3Vitamin B3	+221.2%
Contains more Vitamin B6Vitamin B6	+43%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	15µg	48%
Vitamin B12	0µg	0.54µg	23%
Copper	0.268mg	0.063mg	23%
Sodium	4mg	427mg	18%
Iron	2.51mg	1.22mg	16%
Fiber	6.5g	3.1g	14%
Manganese	0.475mg	0.174mg	13%
Vitamin B1	0.202mg	0.05mg	13%
Saturated fat	0.138g	2.396g	10%
Fats	0.53g	6.12g	9%
Phosphorus	156mg	99mg	8%
Magnesium	53mg	22mg	7%
Vitamin B3	0.495mg	1.59mg	7%
Monounsaturated fat	0.044g	2.739g	7%
Choline	32.2mg		6%
Cholesterol	0mg	17mg	6%
Selenium	2.5µg	6µg	6%
Starch		12.27g	5%
Potassium	278mg	131mg	4%
Vitamin B5	0.411mg	0.205mg	4%
Polyunsaturated fat	0.225g	0.688g	3%
Vitamin B6	0.1mg	0.143mg	3%
Protein	7.73g	6.28g	3%
Calories	116kcal	153kcal	2%
Vitamin B2	0.055mg	0.08mg	2%
Vitamin E	0.28mg	0mg	2%
Zinc	1.29mg	1.48mg	2%
Vitamin K	1.7µg		1%
Calcium	24mg	29mg	1%
Carbs	20.76g	18.12g	1%
Vitamin C	0.4mg	1.7mg	1%
Net carbs	14.26g	15.02g	N/A
Sugar	3.3g	0.99g	N/A
Vitamin A	1µg	0µg	0%
Tryptophan	0.095mg	0.052mg	0%
Threonine	0.294mg	0.239mg	0%
Isoleucine	0.314mg	0.271mg	0%
Leucine	0.592mg	0.568mg	0%
Lysine	0.523mg	0.427mg	0%
Methionine	0.11mg	0.15mg	0%
Phenylalanine	0.451mg	0.275mg	0%
Valine	0.368mg	0.318mg	0%
Histidine	0.24mg	0.196mg	0%
Fructose		0.17g	0%
Omega-3 - ALA		0.029g	N/A