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

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Important differences between Wild rice and Cowpea (Black-eyed pea)

  • Wild rice has less Folate, Iron, Fiber, Copper, Vitamin B1, Phosphorus, Manganese, Potassium, and Vitamin B5.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 46% more.

The food varieties used in the comparison are Wild rice, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Wild rice 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.
Contains less Sodium -25%
Contains more Calcium +700%
Contains more Iron +318.3%
Contains more Magnesium +65.6%
Contains more Phosphorus +90.2%
Contains more Potassium +175.2%
Contains more Copper +121.5%
Contains more Manganese +68.4%
Contains more Selenium +212.5%
Equal in Zinc - 1.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains less Sodium -25%
Contains more Calcium +700%
Contains more Iron +318.3%
Contains more Magnesium +65.6%
Contains more Phosphorus +90.2%
Contains more Potassium +175.2%
Contains more Copper +121.5%
Contains more Manganese +68.4%
Contains more Selenium +212.5%
Equal in Zinc - 1.29

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 +58.2%
Contains more Vitamin B3 +160%
Contains more Vitamin B6 +35%
Contains more Vitamin A +400%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +288.5%
Contains more Vitamin B5 +166.9%
Contains more Folate +700%
Contains more Vitamin K +240%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 +58.2%
Contains more Vitamin B3 +160%
Contains more Vitamin B6 +35%
Contains more Vitamin A +400%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +288.5%
Contains more Vitamin B5 +166.9%
Contains more Folate +700%
Contains more Vitamin K +240%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +93.7%
Contains more Fats +55.9%
Contains more Other +135%
Equal in Carbs - 20.76
Equal in Water - 70.04
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 Protein +93.7%
Contains more Fats +55.9%
Contains more Other +135%
Equal in Carbs - 20.76
Equal in Water - 70.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +13.6%
Equal in Polyunsaturated fat - 0.225
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +13.6%
Equal in Polyunsaturated fat - 0.225

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Cowpea (Black-eyed pea) Opinion
Net carbs 19.54g 14.26g Wild rice
Protein 3.99g 7.73g Cowpea (Black-eyed pea)
Fats 0.34g 0.53g Cowpea (Black-eyed pea)
Carbs 21.34g 20.76g Wild rice
Calories 101kcal 116kcal Cowpea (Black-eyed pea)
Fructose 0.2g Wild rice
Sugar 0.73g 3.3g Wild rice
Fiber 1.8g 6.5g Cowpea (Black-eyed pea)
Calcium 3mg 24mg Cowpea (Black-eyed pea)
Iron 0.6mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 32mg 53mg Cowpea (Black-eyed pea)
Phosphorus 82mg 156mg Cowpea (Black-eyed pea)
Potassium 101mg 278mg Cowpea (Black-eyed pea)
Sodium 3mg 4mg Wild rice
Zinc 1.34mg 1.29mg Wild rice
Copper 0.121mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.282mg 0.475mg Cowpea (Black-eyed pea)
Selenium 0.8µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 3IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.24mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.052mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.087mg 0.055mg Wild rice
Vitamin B3 1.287mg 0.495mg Wild rice
Vitamin B5 0.154mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.135mg 0.1mg Wild rice
Folate 26µg 208µg Cowpea (Black-eyed pea)
Vitamin K 0.5µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.049mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.127mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.167mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.276mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.17mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.119mg 0.11mg Wild rice
Phenylalanine 0.195mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.232mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.104mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.049g 0.138g Wild rice
Monounsaturated Fat 0.05g 0.044g Wild rice
Polyunsaturated fat 0.213g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild 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
10%
Wild rice
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
21%
Wild rice
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 2.57g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 5)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.