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Wild rice vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wild rice
Wild rice contains less Sugars (difference - 0.8g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Cowpea
Cowpea is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Cowpea
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice Cowpea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Wild rice
8
Cowpea
Mineral Summary Score
67
Wild rice
28
Cowpea

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Cowpea
Contains more Potassium +53.6%
Contains more Magnesium +234%
Contains more Copper +95.5%
Contains more Zinc +362%
Contains more Phosphorus +177.6%
Contains more Iron +28.1%
Contains more Calcium +14.3%
Contains less Sodium -42.9%
Contains more Potassium +53.6%
Contains more Magnesium +234%
Contains more Copper +95.5%
Contains more Zinc +362%
Contains more Phosphorus +177.6%
Contains more Iron +28.1%
Contains more Calcium +14.3%
Contains less Sodium -42.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Cowpea
Contains more Vitamin A +26.7%
Contains more Vitamin E +192.9%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +1260.2%
Contains more Vitamin B5 +161.3%
Contains more Vitamin B6 +291%
Contains more Vitamin K +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.7%
Contains more Vitamin A +26.7%
Contains more Vitamin E +192.9%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +1260.2%
Contains more Vitamin B5 +161.3%
Contains more Vitamin B6 +291%
Contains more Vitamin K +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
88%
Wild rice
46%
Cowpea
Carbohydrates
75%
Wild rice
21%
Cowpea
Fats
5%
Wild rice
2%
Cowpea

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wild rice Cowpea Opinion
Calories 357 116 Wild rice
Protein 14.73 7.73 Wild rice
Fats 1.08 0.53 Wild rice
Vitamin C 0 0.4 Cowpea
Carbs 74.9 20.76 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 2.51 Cowpea
Calcium 21 24 Cowpea
Potassium 427 278 Wild rice
Magnesium 177 53 Wild rice
Sugars 2.5 3.3 Cowpea
Fiber 6.2 6.5 Cowpea
Copper 0.524 0.268 Wild rice
Zinc 5.96 1.29 Wild rice
Starch
Phosphorus 433 156 Wild rice
Sodium 7 4 Cowpea
Vitamin A 19 15 Wild rice
Vitamin E 0.82 0.28 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.202 Cowpea
Vitamin B2 0.262 0.055 Wild rice
Vitamin B3 6.733 0.495 Wild rice
Vitamin B5 1.074 0.411 Wild rice
Vitamin B6 0.391 0.1 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 1.7 Wild rice
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.138 Cowpea
Monounsaturated Fat 0.159 0.044 Wild rice
Polyunsaturated fat 0.676 0.225 Wild rice
Tryptophan 0.179 0.095 Wild rice
Threonine 0.469 0.294 Wild rice
Isoleucine 0.618 0.314 Wild rice
Leucine 1.018 0.592 Wild rice
Lysine 0.629 0.523 Wild rice
Methionine 0.438 0.11 Wild rice
Phenylalanine 0.721 0.451 Wild rice
Valine 0.858 0.368 Wild rice
Histidine 0.384 0.24 Wild rice
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.