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

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What are the main differences between cowpea (Black-eyed pea) and arborio rice?

Cowpea (Black-eyed pea) is richer in folate, copper, phosphorus, iron, protein, magnesium, zinc, and potassium, yet arborio rice is richer in selenium and vitamin B3.
Cowpea (Black-eyed pea)'s daily need coverage for folate is 37% higher.
Cowpea (Black-eyed pea) has 11 times more potassium than arborio rice. Cowpea (Black-eyed pea) has 278mg of potassium, while arborio rice has 26mg.
Cowpea (Black-eyed pea) has a lower glycemic index than arborio rice.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cowpea (Black-eyed pea)

Arborio rice

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%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+200%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cowpea (Black-eyed pea)

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+23.2%
Contains more Vitamin B2Vitamin B2	+243.8%
Contains more Vitamin B6Vitamin B6	+69.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+252.5%

Contains more Vitamin B3Vitamin B3

+201.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.397mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	59µg	37%
Fiber	6.5g		26%
Copper	0.268mg	0.072mg	22%
Phosphorus	156mg	33mg	18%
Iron	2.51mg	1.46mg	13%
Protein	7.73g	2.36g	11%
Magnesium	53mg	8mg	11%
Selenium	2.5µg	7.5µg	9%
Zinc	1.29mg	0.4mg	8%
Potassium	278mg	26mg	7%
Vitamin B3	0.495mg	1.493mg	6%
Choline	32.2mg		6%
Manganese	0.475mg	0.357mg	5%
Carbs	20.76g	28.73g	3%
Vitamin B1	0.202mg	0.164mg	3%
Vitamin B2	0.055mg	0.016mg	3%
Vitamin B6	0.1mg	0.059mg	3%
Calcium	24mg	1mg	2%
Vitamin E	0.28mg		2%
Calories	116kcal	130kcal	1%
Fats	0.53g	0.19g	1%
Vitamin K	1.7µg		1%
Polyunsaturated fat	0.225g	0.05g	1%
Protein per 100 calories	6.7g	1.8g	N/A
Calories per 10 g protein	150kcal	551kcal	N/A
Weight per 100 calories	86g	77g	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	14.26g	28.73g	N/A
Sugar	3.3g		N/A
Sodium	4mg	0mg	0%
Vitamin A	1µg	0µg	0%
Vitamin B5	0.411mg	0.397mg	0%
Saturated fat	0.138g	0.051g	0%
Monounsaturated fat	0.044g	0.058g	0%
Tryptophan	0.095mg	0.027mg	0%
Threonine	0.294mg	0.084mg	0%
Isoleucine	0.314mg	0.102mg	0%
Leucine	0.592mg	0.195mg	0%
Lysine	0.523mg	0.085mg	0%
Methionine	0.11mg	0.056mg	0%
Phenylalanine	0.451mg	0.126mg	0%
Valine	0.368mg	0.144mg	0%
Histidine	0.24mg	0.056mg	0%