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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, Magnesium, Zinc, Potassium, and Manganese, 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.

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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Cowpea (Black-eyed pea) vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +71.9%
Contains more Calcium +2300%
Contains more Potassium +969.2%
Contains more Magnesium +562.5%
Contains more Copper +272.2%
Contains more Zinc +222.5%
Contains more Phosphorus +372.7%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +71.9%
Contains more Calcium +2300%
Contains more Potassium +969.2%
Contains more Magnesium +562.5%
Contains more Copper +272.2%
Contains more Zinc +222.5%
Contains more Phosphorus +372.7%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B6 +69.5%
Contains more Folate +252.5%
Contains more Vitamin B3 +201.6%
Equal in Vitamin B5 - 0.397
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B6 +69.5%
Contains more Folate +252.5%
Contains more Vitamin B3 +201.6%
Equal in Vitamin B5 - 0.397

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
13
Arborio rice
Mineral Summary Score
44
Cowpea (Black-eyed pea)
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
46%
Cowpea (Black-eyed pea)
14%
Arborio rice
Carbohydrates
21%
Cowpea (Black-eyed pea)
29%
Arborio rice
Fats
2%
Cowpea (Black-eyed pea)
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Arborio rice
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Arborio rice Opinion
Calories 116 130 Arborio rice
Protein 7.73 2.36 Cowpea (Black-eyed pea)
Fats 0.53 0.19 Cowpea (Black-eyed pea)
Vitamin C 0.4 0 Cowpea (Black-eyed pea)
Carbs 20.76 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 1.46 Cowpea (Black-eyed pea)
Calcium 24 1 Cowpea (Black-eyed pea)
Potassium 278 26 Cowpea (Black-eyed pea)
Magnesium 53 8 Cowpea (Black-eyed pea)
Sugar 3.3 Arborio rice
Fiber 6.5 Cowpea (Black-eyed pea)
Copper 0.268 0.072 Cowpea (Black-eyed pea)
Zinc 1.29 0.4 Cowpea (Black-eyed pea)
Starch
Phosphorus 156 33 Cowpea (Black-eyed pea)
Sodium 4 0 Arborio rice
Vitamin A 15 0 Cowpea (Black-eyed pea)
Vitamin E 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.164 Cowpea (Black-eyed pea)
Vitamin B2 0.055 0.016 Cowpea (Black-eyed pea)
Vitamin B3 0.495 1.493 Arborio rice
Vitamin B5 0.411 0.397 Cowpea (Black-eyed pea)
Vitamin B6 0.1 0.059 Cowpea (Black-eyed pea)
Vitamin B12 0 0
Vitamin K 1.7 Cowpea (Black-eyed pea)
Folate 208 59 Cowpea (Black-eyed pea)
Trans Fat 0 Arborio rice
Saturated Fat 0.138 0.051 Arborio rice
Monounsaturated Fat 0.044 0.058 Arborio rice
Polyunsaturated fat 0.225 0.05 Cowpea (Black-eyed pea)
Tryptophan 0.095 0.027 Cowpea (Black-eyed pea)
Threonine 0.294 0.084 Cowpea (Black-eyed pea)
Isoleucine 0.314 0.102 Cowpea (Black-eyed pea)
Leucine 0.592 0.195 Cowpea (Black-eyed pea)
Lysine 0.523 0.085 Cowpea (Black-eyed pea)
Methionine 0.11 0.056 Cowpea (Black-eyed pea)
Phenylalanine 0.451 0.126 Cowpea (Black-eyed pea)
Valine 0.368 0.144 Cowpea (Black-eyed pea)
Histidine 0.24 0.056 Cowpea (Black-eyed pea)
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.