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  6. Arborio rice vs. Cowpea (Black-eyed pea)

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

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What are the main differences between Arborio rice and Cowpea (Black-eyed pea)?

  • Arborio rice is richer in Selenium, and Vitamin B3, yet Cowpea (Black-eyed pea) is richer in Folate, Copper, Phosphorus, Iron, Magnesium, Zinc, Potassium, and Manganese.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 37% higher.
  • Arborio rice has 3 times more Vitamin B3 than Cowpea (Black-eyed pea). Arborio rice has 1.493mg of Vitamin B3, while Cowpea (Black-eyed pea) has 0.495mg.

We used Rice, white, short-grain, enriched, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Arborio 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.
Arborio rice
Arborio rice
2
:
8
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Sodium -100%
Contains more Selenium +200%
Contains more Calcium +2300%
Contains more Iron +71.9%
Contains more Magnesium +562.5%
Contains more Phosphorus +372.7%
Contains more Potassium +969.2%
Contains more Zinc +222.5%
Contains more Copper +272.2%
Contains more Manganese +33.1%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
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 less Sodium -100%
Contains more Selenium +200%
Contains more Calcium +2300%
Contains more Iron +71.9%
Contains more Magnesium +562.5%
Contains more Phosphorus +372.7%
Contains more Potassium +969.2%
Contains more Zinc +222.5%
Contains more Copper +272.2%
Contains more Manganese +33.1%

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.
Arborio rice
Arborio rice
1
:
9
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin B3 +201.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B6 +69.5%
Contains more Folate +252.5%
Equal in Vitamin B5 - 0.411
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 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 B3 +201.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B6 +69.5%
Contains more Folate +252.5%
Equal in Vitamin B5 - 0.411

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Carbs +38.4%
Contains more Protein +227.5%
Contains more Fats +178.9%
Contains more Other +394.7%
Equal in Water - 70.04
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 Carbs +38.4%
Contains more Protein +227.5%
Contains more Fats +178.9%
Contains more Other +394.7%
Equal in Water - 70.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arborio rice
Arborio rice
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +31.8%
Contains more Polyunsaturated fat +350%
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +31.8%
Contains more Polyunsaturated fat +350%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Cowpea (Black-eyed pea) Opinion
Net carbs 28.73g 14.26g Arborio rice
Protein 2.36g 7.73g Cowpea (Black-eyed pea)
Fats 0.19g 0.53g Cowpea (Black-eyed pea)
Carbs 28.73g 20.76g Arborio rice
Calories 130kcal 116kcal Arborio rice
Sugar 3.3g Arborio rice
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 1mg 24mg Cowpea (Black-eyed pea)
Iron 1.46mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 8mg 53mg Cowpea (Black-eyed pea)
Phosphorus 33mg 156mg Cowpea (Black-eyed pea)
Potassium 26mg 278mg Cowpea (Black-eyed pea)
Sodium 0mg 4mg Arborio rice
Zinc 0.4mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.072mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.357mg 0.475mg Cowpea (Black-eyed pea)
Selenium 7.5µg 2.5µg Arborio rice
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.164mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.016mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 1.493mg 0.495mg Arborio rice
Vitamin B5 0.397mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.059mg 0.1mg Cowpea (Black-eyed pea)
Folate 59µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.027mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.084mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.102mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.195mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.085mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.056mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.126mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.144mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.056mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.051g 0.138g Arborio rice
Monounsaturated Fat 0.058g 0.044g Arborio rice
Polyunsaturated fat 0.05g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio 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
13%
Arborio rice
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
20%
Arborio rice
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 17)
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?
Arborio rice
Arborio rice is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.087g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.