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

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

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Differences between falafel and cowpea (Black-eyed pea)

  • Falafel has more iron, manganese, potassium, vitamin B2, magnesium, and phosphorus, while cowpea (Black-eyed pea) has more folate.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 29% higher.
  • Cowpea (Black-eyed pea) contains 74 times less sodium than falafel. Falafel contains 294mg of sodium, while cowpea (Black-eyed pea) contains 4mg.
  • 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 Falafel, home-prepared and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Falafel vs Cowpea (Black-eyed pea) 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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%
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%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +150%
~equal in Copper ~0.268mg

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
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%
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%
Contains more Vitamin B1Vitamin B1 +38.4%
Contains more Vitamin B5Vitamin B5 +40.8%
Contains more FolateFolate +123.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more ProteinProtein +72.2%
Contains more FatsFats +3258.5%
Contains more CarbsCarbs +53.4%
Contains more OtherOther +158.5%
Contains more WaterWater +102.3%

Fat Type Comparison

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

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