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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.
  • 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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Cowpea (Black-eyed pea) 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
34% 11% 55%
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%

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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.