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

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

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

  • Waffle has more selenium, calcium, vitamin B2, vitamin B12, and vitamin B3; however, cowpea (Black-eyed pea) is richer in folate and copper.
  • Waffle covers your daily selenium needs 79% more than cowpea (Black-eyed pea).
  • Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of cowpea (Black-eyed pea) is 52.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Waffle vs Cowpea (Black-eyed pea) infographic
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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.
Waffle
Waffle
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 +962.5%
Contains more PhosphorusPhosphorus +21.8%
Contains more SeleniumSelenium +1748%
Contains more MagnesiumMagnesium +178.9%
Contains more PotassiumPotassium +74.8%
Contains more CopperCopper +332.3%
Contains more ZincZinc +89.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +79.2%
~equal in Iron ~2.51mg

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.
Waffle
Waffle
6
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% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 AVitamin A +6400%
Contains more Vitamin B1Vitamin B1 +30.2%
Contains more Vitamin B2Vitamin B2 +530.9%
Contains more Vitamin B3Vitamin B3 +318.8%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +352.2%
~equal in Vitamin C ~0.4mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Cowpea (Black-eyed pea) DV% diff.
Selenium 46.2µg 2.5µg 79%
Polyunsaturated fat 6.785g 0.225g 44%
Folate 46µg 208µg 41%
Fiber 6.5g 26%
Cholesterol 69mg 0mg 23%
Calcium 255mg 24mg 23%
Copper 0.062mg 0.268mg 23%
Vitamin B2 0.347mg 0.055mg 22%
Sodium 511mg 4mg 22%
Fats 14.1g 0.53g 21%
Saturated fat 2.866g 0.138g 12%
Vitamin B12 0.25µg 0µg 10%
Vitamin B3 2.073mg 0.495mg 10%
Monounsaturated fat 3.521g 0.044g 9%
Manganese 0.265mg 0.475mg 9%
Calories 291kcal 116kcal 9%
Magnesium 19mg 53mg 8%
Vitamin A 65µg 1µg 7%
Zinc 0.68mg 1.29mg 6%
Choline 32.2mg 6%
Phosphorus 190mg 156mg 5%
Vitamin B1 0.263mg 0.202mg 5%
Potassium 159mg 278mg 4%
Carbs 32.9g 20.76g 4%
Vitamin B6 0.056mg 0.1mg 3%
Iron 2.31mg 2.51mg 3%
Vitamin E 0.28mg 2%
Vitamin B5 0.485mg 0.411mg 1%
Vitamin K 1.7µg 1%
Protein 7.9g 7.73g 0%
Vitamin C 0.4mg 0.4mg 0%
Net carbs 32.9g 14.26g N/A
Sugar 3.3g N/A
Tryptophan 0.099mg 0.095mg 0%
Threonine 0.289mg 0.294mg 0%
Isoleucine 0.362mg 0.314mg 0%
Leucine 0.63mg 0.592mg 0%
Lysine 0.384mg 0.523mg 0%
Methionine 0.179mg 0.11mg 0%
Phenylalanine 0.395mg 0.451mg 0%
Valine 0.409mg 0.368mg 0%
Histidine 0.187mg 0.24mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +2560.4%
Contains more CarbsCarbs +58.5%
Contains more OtherOther +229.8%
Contains more WaterWater +66.8%
~equal in Protein ~7.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +7902.3%
Contains more Poly. FatPolyunsaturated fat +2915.6%
Contains less Sat. FatSaturated fat -95.2%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.