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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.

Infographic

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 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 less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
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 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 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%
Contains more Vitamin B3 +201.6%
Equal in Vitamin B5 - 0.397
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%
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%
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%
Contains more Vitamin B3 +201.6%
Equal in Vitamin B5 - 0.397

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Arborio rice Opinion
Net carbs 14.26g 28.73g Arborio rice
Protein 7.73g 2.36g Cowpea (Black-eyed pea)
Fats 0.53g 0.19g Cowpea (Black-eyed pea)
Carbs 20.76g 28.73g Arborio rice
Calories 116kcal 130kcal Arborio rice
Starch g g
Fructose g g
Sugar 3.3g g Arborio rice
Fiber 6.5g g Cowpea (Black-eyed pea)
Calcium 24mg 1mg Cowpea (Black-eyed pea)
Iron 2.51mg 1.46mg Cowpea (Black-eyed pea)
Magnesium 53mg 8mg Cowpea (Black-eyed pea)
Phosphorus 156mg 33mg Cowpea (Black-eyed pea)
Potassium 278mg 26mg Cowpea (Black-eyed pea)
Sodium 4mg 0mg Arborio rice
Zinc 1.29mg 0.4mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.072mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.164mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.016mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 1.493mg Arborio rice
Vitamin B5 0.411mg 0.397mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.059mg Cowpea (Black-eyed pea)
Folate 208µg 59µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.027mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.084mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.102mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.195mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.085mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.056mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.126mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.144mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.056mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 0.138g 0.051g Arborio rice
Monounsaturated Fat 0.044g 0.058g Arborio rice
Polyunsaturated fat 0.225g 0.05g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

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

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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

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

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.