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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).

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
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.
Waffle
Waffle
3
:
7
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +962.5%
Contains more Phosphorus +21.8%
Contains more Selenium +1748%
Contains more Magnesium +178.9%
Contains more Potassium +74.8%
Contains less Sodium -99.2%
Contains more Zinc +89.7%
Contains more Copper +332.3%
Contains more Manganese +79.2%
Equal in Iron - 2.51
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +962.5%
Contains more Phosphorus +21.8%
Contains more Selenium +1748%
Contains more Magnesium +178.9%
Contains more Potassium +74.8%
Contains less Sodium -99.2%
Contains more Zinc +89.7%
Contains more Copper +332.3%
Contains more Manganese +79.2%
Equal in Iron - 2.51

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
:
5
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +1420%
Contains more Vitamin B1 +30.2%
Contains more Vitamin B2 +530.9%
Contains more Vitamin B3 +318.8%
Contains more Vitamin B5 +18%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +78.6%
Contains more Folate +352.2%
Equal in Vitamin C - 0.4
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin A +1420%
Contains more Vitamin B1 +30.2%
Contains more Vitamin B2 +530.9%
Contains more Vitamin B3 +318.8%
Contains more Vitamin B5 +18%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +78.6%
Contains more Folate +352.2%
Equal in Vitamin C - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Fats +2560.4%
Contains more Carbs +58.5%
Contains more Other +229.8%
Contains more Water +66.8%
Equal in Protein - 7.73
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Cowpea (Black-eyed pea)
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 Fats +2560.4%
Contains more Carbs +58.5%
Contains more Other +229.8%
Contains more Water +66.8%
Equal in Protein - 7.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +7902.3%
Contains more Polyunsaturated fat +2915.6%
Contains less Saturated Fat -95.2%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +7902.3%
Contains more Polyunsaturated fat +2915.6%
Contains less Saturated Fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Cowpea (Black-eyed pea) Opinion
Net carbs 32.9g 14.26g Waffle
Protein 7.9g 7.73g Waffle
Fats 14.1g 0.53g Waffle
Carbs 32.9g 20.76g Waffle
Calories 291kcal 116kcal Waffle
Sugar 3.3g Waffle
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 255mg 24mg Waffle
Iron 2.31mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 19mg 53mg Cowpea (Black-eyed pea)
Phosphorus 190mg 156mg Waffle
Potassium 159mg 278mg Cowpea (Black-eyed pea)
Sodium 511mg 4mg Cowpea (Black-eyed pea)
Zinc 0.68mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.062mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.265mg 0.475mg Cowpea (Black-eyed pea)
Selenium 46.2µg 2.5µg Waffle
Vitamin A 228IU 15IU Waffle
Vitamin A RAE 65µg 1µg Waffle
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0.4mg
Vitamin B1 0.263mg 0.202mg Waffle
Vitamin B2 0.347mg 0.055mg Waffle
Vitamin B3 2.073mg 0.495mg Waffle
Vitamin B5 0.485mg 0.411mg Waffle
Vitamin B6 0.056mg 0.1mg Cowpea (Black-eyed pea)
Folate 46µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.099mg 0.095mg Waffle
Threonine 0.289mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.362mg 0.314mg Waffle
Leucine 0.63mg 0.592mg Waffle
Lysine 0.384mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.179mg 0.11mg Waffle
Phenylalanine 0.395mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.409mg 0.368mg Waffle
Histidine 0.187mg 0.24mg Cowpea (Black-eyed pea)
Cholesterol 69mg 0mg Cowpea (Black-eyed pea)
Saturated Fat 2.866g 0.138g Cowpea (Black-eyed pea)
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.044g Waffle
Polyunsaturated fat 6.785g 0.225g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle 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
26%
Waffle
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
66%
Waffle
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 3.3g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 507mg)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 2.728g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 24)
Which food is richer in minerals?
?
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.
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. 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.