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

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

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

  • Tamale has more vitamin B12; however, cowpea (Black-eyed pea) is richer in folate, copper, iron, fiber, manganese, vitamin B1, and phosphorus.
  • Cowpea (Black-eyed pea) covers your daily folate needs 48% more than tamale.
  • Cowpea (Black-eyed pea) contains less sodium.
  • 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 Tamales (Navajo) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Tamale 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.
Tamale
Tamale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
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 CalciumCalcium +20.8%
Contains more ZincZinc +14.7%
Contains more SeleniumSelenium +140%
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%

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.
Tamale
Tamale
5
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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 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 +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 +∞%
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 FolateFolate +1286.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 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 +1054.7%
Contains more OtherOther +46.8%
Contains more ProteinProtein +23.1%
Contains more CarbsCarbs +14.6%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 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 +6125%
Contains more Poly. FatPolyunsaturated fat +205.8%
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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.