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

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A recap on the differences between cowpea (Black-eyed pea) and pilaf

Cowpea (Black-eyed pea) has more fiber and copper; however, pilaf is higher in selenium, vitamin B3, vitamin B1, vitamin B6, manganese, vitamin B5, and calcium.
Pilaf covers your daily sodium needs 56% more than cowpea (Black-eyed pea).
Pilaf contains 5 times less fiber than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 6.5g of fiber, while pilaf contains 1.2g.
Cowpea (Black-eyed pea) has less sodium.

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Rice and vermicelli mix, rice pilaf flavor, unprepared.

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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.

Cowpea (Black-eyed pea)

Pilaf

Contains more MagnesiumMagnesium	+65.6%
Contains more PotassiumPotassium	+47.9%
Contains more CopperCopper	+61.4%
Contains more ZincZinc	+27.7%
Contains less SodiumSodium	-99.7%

Contains more CalciumCalcium	+245.8%
Contains more ManganeseManganese	+85.7%
Contains more SeleniumSelenium	+1196%

~equal in Iron ~2.44mg

~equal in Phosphorus ~154mg

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.

Cowpea (Black-eyed pea)

Pilaf

Contains more Vitamin EVitamin E	+600%
Contains more Vitamin KVitamin K	+240%
Contains more CholineCholine	+84%

Contains more Vitamin CVitamin C	+925%
Contains more Vitamin AVitamin A	+300%
Contains more Vitamin B1Vitamin B1	+198.5%
Contains more Vitamin B2Vitamin B2	+58.2%
Contains more Vitamin B3Vitamin B3	+1137.8%
Contains more Vitamin B5Vitamin B5	+74%
Contains more Vitamin B6Vitamin B6	+300%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~0µg

~equal in Folate ~212µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	4mg	1303mg	56%
Selenium	2.5µg	32.4µg	54%
Vitamin B3	0.495mg	6.127mg	35%
Vitamin B1	0.202mg	0.603mg	33%
Starch		71.23g	29%
Vitamin B6	0.1mg	0.4mg	23%
Fiber	6.5g	1.2g	21%
Carbs	20.76g	76.31g	19%
Manganese	0.475mg	0.882mg	18%
Calories	116kcal	359kcal	12%
Copper	0.268mg	0.166mg	11%
Calcium	24mg	83mg	6%
Vitamin B5	0.411mg	0.715mg	6%
Magnesium	53mg	32mg	5%
Protein	7.73g	10.42g	5%
Vitamin C	0.4mg	4.1mg	4%
Choline	32.2mg	17.5mg	3%
Potassium	278mg	188mg	3%
Zinc	1.29mg	1.01mg	3%
Vitamin E	0.28mg	0.04mg	2%
Vitamin B2	0.055mg	0.087mg	2%
Iron	2.51mg	2.44mg	1%
Monounsaturated fat	0.044g	0.373g	1%
Saturated fat	0.138g	0.307g	1%
Vitamin K	1.7µg	0.5µg	1%
Polyunsaturated fat	0.225g	0.377g	1%
Folate	208µg	212µg	1%
Fats	0.53g	1.37g	1%
Vitamin B12	0µg	0.02µg	1%
Net carbs	14.26g	75.11g	N/A
Cholesterol	0mg	1mg	0%
Sugar	3.3g	1.53g	N/A
Phosphorus	156mg	154mg	0%
Vitamin A	1µg	4µg	0%
Tryptophan	0.095mg	0.086mg	0%
Threonine	0.294mg	0.221mg	0%
Isoleucine	0.314mg	0.279mg	0%
Leucine	0.592mg	0.523mg	0%
Lysine	0.523mg	0.189mg	0%
Methionine	0.11mg	0.145mg	0%
Phenylalanine	0.451mg	0.32mg	0%
Valine	0.368mg	0.374mg	0%
Histidine	0.24mg	0.15mg	0%