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

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

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Differences between filo and cowpea (Black-eyed pea)

  • Filo has more selenium, vitamin B1, vitamin B3, and vitamin B2, while cowpea (Black-eyed pea) has more folate, copper, fiber, phosphorus, and magnesium.
  • Filo's daily need coverage for selenium is 38% higher.
  • Cowpea (Black-eyed pea) contains 121 times less sodium than filo. Filo contains 483mg of sodium, while cowpea (Black-eyed pea) contains 4mg.
  • 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 Phyllo dough and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Filo 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.
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%
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 IronIron +27.9%
Contains more SeleniumSelenium +832%
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%
~equal in Manganese ~0.475mg

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.
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%
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 B1Vitamin B1 +167.8%
Contains more Vitamin B2Vitamin B2 +520%
Contains more Vitamin B3Vitamin B3 +722.8%
Contains more Vitamin KVitamin K +47.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +1032.1%
Contains more CarbsCarbs +153.4%
Contains more OtherOther +80.9%
Contains more WaterWater +114.8%
~equal in Protein ~7.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +7056.8%
Contains more Poly. FatPolyunsaturated fat +310.2%
Contains less Sat. FatSaturated fat -90.6%

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