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

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Significant differences between Brown rice and Cowpea (Black-eyed pea)

  • Brown rice has more Manganese, Vitamin B3, and Selenium, however, Cowpea (Black-eyed pea) is richer in Folate, Iron, Fiber, Copper, Phosphorus, Potassium, and Zinc.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 50% more than Brown rice.
  • Cowpea (Black-eyed pea) has 5 times less Vitamin B3 than Brown rice. Brown rice has 2.561mg of Vitamin B3, while Cowpea (Black-eyed pea) has 0.495mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Brown rice 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 Manganese +105.1%
Contains more Selenium +132%
Contains more Calcium +700%
Contains more Iron +348.2%
Contains more Magnesium +35.9%
Contains more Phosphorus +51.5%
Contains more Potassium +223.3%
Contains more Zinc +81.7%
Contains more Copper +152.8%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Manganese +105.1%
Contains more Selenium +132%
Contains more Calcium +700%
Contains more Iron +348.2%
Contains more Magnesium +35.9%
Contains more Phosphorus +51.5%
Contains more Potassium +223.3%
Contains more Zinc +81.7%
Contains more Copper +152.8%
Equal in Sodium - 4

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 B2 +25.5%
Contains more Vitamin B3 +417.4%
Contains more Vitamin B6 +23%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.5%
Contains more Folate +2211.1%
Contains more Vitamin K +750%
Equal in Vitamin B5 - 0.411
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 B2 +25.5%
Contains more Vitamin B3 +417.4%
Contains more Vitamin B6 +23%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.5%
Contains more Folate +2211.1%
Contains more Vitamin K +750%
Equal in Vitamin B5 - 0.411

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +83%
Contains more Carbs +23.2%
Contains more Protein +182.1%
Contains more Other +113.6%
Equal in Water - 70.04
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 Fats +83%
Contains more Carbs +23.2%
Contains more Protein +182.1%
Contains more Other +113.6%
Equal in Water - 70.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +738.6%
Contains more Polyunsaturated fat +62.7%
Contains less Saturated Fat -46.9%
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +738.6%
Contains more Polyunsaturated fat +62.7%
Contains less Saturated Fat -46.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Cowpea (Black-eyed pea) Opinion
Net carbs 23.98g 14.26g Brown rice
Protein 2.74g 7.73g Cowpea (Black-eyed pea)
Fats 0.97g 0.53g Brown rice
Carbs 25.58g 20.76g Brown rice
Calories 123kcal 116kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g 3.3g Brown rice
Fiber 1.6g 6.5g Cowpea (Black-eyed pea)
Calcium 3mg 24mg Cowpea (Black-eyed pea)
Iron 0.56mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 39mg 53mg Cowpea (Black-eyed pea)
Phosphorus 103mg 156mg Cowpea (Black-eyed pea)
Potassium 86mg 278mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Zinc 0.71mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.106mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.974mg 0.475mg Brown rice
Selenium 5.8µg 2.5µg Brown rice
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.17mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.178mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.069mg 0.055mg Brown rice
Vitamin B3 2.561mg 0.495mg Brown rice
Vitamin B5 0.38mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.123mg 0.1mg Brown rice
Folate 9µg 208µg Cowpea (Black-eyed pea)
Vitamin K 0.2µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.033mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.095mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.109mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.214mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.099mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.058mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.133mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.151mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.066mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.26g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.369g 0.044g Brown rice
Polyunsaturated fat 0.366g 0.225g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14%
Brown rice
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
32%
Brown rice
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.122g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.