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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.

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.
Contains more Calcium +125%
Contains more Iron +36.3%
Contains more Magnesium +54.7%
Contains more Phosphorus +23.1%
Contains more Potassium +110.4%
Contains more Zinc +16.3%
Contains more Manganese +45.5%
Contains less Sodium -98.6%
Contains more Selenium +150%
Equal in Copper - 0.268
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +125%
Contains more Iron +36.3%
Contains more Magnesium +54.7%
Contains more Phosphorus +23.1%
Contains more Potassium +110.4%
Contains more Zinc +16.3%
Contains more Manganese +45.5%
Contains less Sodium -98.6%
Contains more Selenium +150%
Equal in Copper - 0.268

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.
:
Contains more Vitamin C +300%
Contains more Vitamin B2 +201.8%
Contains more Vitamin B3 +110.9%
Contains more Vitamin B6 +25%
Contains more Vitamin A +15.4%
Contains more Vitamin B1 +38.4%
Contains more Vitamin B5 +40.8%
Contains more Folate +123.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 18% 5%
Contains more Vitamin C +300%
Contains more Vitamin B2 +201.8%
Contains more Vitamin B3 +110.9%
Contains more Vitamin B6 +25%
Contains more Vitamin A +15.4%
Contains more Vitamin B1 +38.4%
Contains more Vitamin B5 +40.8%
Contains more Folate +123.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +72.2%
Contains more Fats +3258.5%
Contains more Carbs +53.4%
Contains more Other +158.5%
Contains more Water +102.3%
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 Protein +72.2%
Contains more Fats +3258.5%
Contains more Carbs +53.4%
Contains more Other +158.5%
Contains more Water +102.3%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Cowpea (Black-eyed pea) Opinion
Net carbs 31.84g 14.26g Falafel
Protein 13.31g 7.73g Falafel
Fats 17.8g 0.53g Falafel
Carbs 31.84g 20.76g Falafel
Calories 333kcal 116kcal Falafel
Sugar 3.3g Falafel
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 54mg 24mg Falafel
Iron 3.42mg 2.51mg Falafel
Magnesium 82mg 53mg Falafel
Phosphorus 192mg 156mg Falafel
Potassium 585mg 278mg Falafel
Sodium 294mg 4mg Cowpea (Black-eyed pea)
Zinc 1.5mg 1.29mg Falafel
Copper 0.258mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.691mg 0.475mg Falafel
Selenium 1µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 13IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 1µg
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 1.6mg 0.4mg Falafel
Vitamin B1 0.146mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.166mg 0.055mg Falafel
Vitamin B3 1.044mg 0.495mg Falafel
Vitamin B5 0.292mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.125mg 0.1mg Falafel
Folate 93µg 208µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.134mg 0.095mg Falafel
Threonine 0.492mg 0.294mg Falafel
Isoleucine 0.567mg 0.314mg Falafel
Leucine 0.944mg 0.592mg Falafel
Lysine 0.856mg 0.523mg Falafel
Methionine 0.187mg 0.11mg Falafel
Phenylalanine 0.707mg 0.451mg Falafel
Valine 0.562mg 0.368mg Falafel
Histidine 0.364mg 0.24mg Falafel
Saturated Fat 2.383g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 10.171g 0.044g Falafel
Polyunsaturated fat 4.16g 0.225g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Falafel
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
60%
Falafel
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 2.245g)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.