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.
- Cowpea (Black-eyed pea) has a lower glycemic index than arborio rice.
We used Rice, white, short-grain, enriched, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.
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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 SodiumSodium | -100% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +562.5% |
| Contains more CalciumCalcium | +2300% |
| Contains more PotassiumPotassium | +969.2% |
| Contains more IronIron | +71.9% |
| Contains more CopperCopper | +272.2% |
| Contains more ZincZinc | +222.5% |
| Contains more PhosphorusPhosphorus | +372.7% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B3Vitamin B3 | +201.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +23.2% |
| Contains more Vitamin B2Vitamin B2 | +243.8% |
| Contains more Vitamin B6Vitamin B6 | +69.5% |
| Contains more FolateFolate | +252.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
| Contains more CarbsCarbs | +38.4% |
| Contains more ProteinProtein | +227.5% |
| Contains more FatsFats | +178.9% |
| Contains more OtherOther | +394.7% |
~equal in
Water
~70.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
| Contains less Sat. FatSaturated fat | -63% |
| Contains more Mono. FatMonounsaturated fat | +31.8% |
| Contains more Poly. FatPolyunsaturated 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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 59µg | 208µg | 37% |
| Fiber | 6.5g | 26% | |
| Copper | 0.072mg | 0.268mg | 22% |
| Phosphorus | 33mg | 156mg | 18% |
| Iron | 1.46mg | 2.51mg | 13% |
| Protein | 2.36g | 7.73g | 11% |
| Magnesium | 8mg | 53mg | 11% |
| Selenium | 7.5µg | 2.5µg | 9% |
| Zinc | 0.4mg | 1.29mg | 8% |
| Potassium | 26mg | 278mg | 7% |
| Choline | 32.2mg | 6% | |
| Vitamin B3 | 1.493mg | 0.495mg | 6% |
| Manganese | 0.357mg | 0.475mg | 5% |
| Vitamin B6 | 0.059mg | 0.1mg | 3% |
| Vitamin B1 | 0.164mg | 0.202mg | 3% |
| Vitamin B2 | 0.016mg | 0.055mg | 3% |
| Carbs | 28.73g | 20.76g | 3% |
| Calcium | 1mg | 24mg | 2% |
| Vitamin E | 0.28mg | 2% | |
| Polyunsaturated fat | 0.05g | 0.225g | 1% |
| Vitamin K | 1.7µg | 1% | |
| Calories | 130kcal | 116kcal | 1% |
| Fats | 0.19g | 0.53g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 28.73g | 14.26g | N/A |
| Sugar | 3.3g | N/A | |
| Sodium | 0mg | 4mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B5 | 0.397mg | 0.411mg | 0% |
| Saturated fat | 0.051g | 0.138g | 0% |
| Monounsaturated fat | 0.058g | 0.044g | 0% |
| Tryptophan | 0.027mg | 0.095mg | 0% |
| Threonine | 0.084mg | 0.294mg | 0% |
| Isoleucine | 0.102mg | 0.314mg | 0% |
| Leucine | 0.195mg | 0.592mg | 0% |
| Lysine | 0.085mg | 0.523mg | 0% |
| Methionine | 0.056mg | 0.11mg | 0% |
| Phenylalanine | 0.126mg | 0.451mg | 0% |
| Valine | 0.144mg | 0.368mg | 0% |
| Histidine | 0.056mg | 0.24mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
23%
Minerals Daily Need Coverage Score
20%
43%
Comparison summary
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 0.087g)
Which food is cheaper?
Arborio rice is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)