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Cowpea (Black-eyed pea) vs Rice - In-Depth Nutrition Comparison

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How are Cowpea (Black-eyed pea) and Rice different?

  • Cowpea (Black-eyed pea) is richer in Folate, Fiber, Copper, Iron, Phosphorus, Magnesium, Zinc and Potassium, while Rice is higher in Selenium and Vitamin B3.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 38% more than Rice.
  • Cowpea (Black-eyed pea) contains 16 times more Fiber than Rice. Cowpea (Black-eyed pea) contains 6.5g of Fiber, while Rice contains 0.4g.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

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Cowpea (Black-eyed pea) vs 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
:
1
Rice
Contains more Iron +109.2%
Contains more Calcium +140%
Contains more Potassium +694.3%
Contains more Magnesium +341.7%
Contains more Copper +288.4%
Contains more Zinc +163.3%
Contains more Phosphorus +262.8%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +109.2%
Contains more Calcium +140%
Contains more Potassium +694.3%
Contains more Magnesium +341.7%
Contains more Copper +288.4%
Contains more Zinc +163.3%
Contains more Phosphorus +262.8%
Contains less Sodium -75%

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
:
1
Rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +23.9%
Contains more Vitamin B2 +323.1%
Contains more Vitamin K +∞%
Contains more Folate +258.6%
Contains more Vitamin B3 +198.2%
Equal in Vitamin B5 - 0.39
Equal in Vitamin B6 - 0.093
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +23.9%
Contains more Vitamin B2 +323.1%
Contains more Vitamin K +∞%
Contains more Folate +258.6%
Contains more Vitamin B3 +198.2%
Equal in Vitamin B5 - 0.39
Equal in Vitamin B6 - 0.093

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
13
Rice
Mineral Summary Score
44
Cowpea (Black-eyed pea)
14
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 the food
Protein
46%
Cowpea (Black-eyed pea)
16%
Rice
Carbohydrates
21%
Cowpea (Black-eyed pea)
28%
Rice
Fats
2%
Cowpea (Black-eyed pea)
1%
Rice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Rice
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) 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 contains less Sugars?
Rice
Rice contains less Sugars (difference - 3.25g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.061g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cowpea (Black-eyed pea) Rice Opinion
Calories 116 130 Rice
Protein 7.73 2.69 Cowpea (Black-eyed pea)
Fats 0.53 0.28 Cowpea (Black-eyed pea)
Vitamin C 0.4 0 Cowpea (Black-eyed pea)
Carbs 20.76 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 1.2 Cowpea (Black-eyed pea)
Calcium 24 10 Cowpea (Black-eyed pea)
Potassium 278 35 Cowpea (Black-eyed pea)
Magnesium 53 12 Cowpea (Black-eyed pea)
Sugars 3.3 0.05 Rice
Fiber 6.5 0.4 Cowpea (Black-eyed pea)
Copper 0.268 0.069 Cowpea (Black-eyed pea)
Zinc 1.29 0.49 Cowpea (Black-eyed pea)
Starch
Phosphorus 156 43 Cowpea (Black-eyed pea)
Sodium 4 1 Rice
Vitamin A 15 0 Cowpea (Black-eyed pea)
Vitamin E 0.28 0.04 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.163 Cowpea (Black-eyed pea)
Vitamin B2 0.055 0.013 Cowpea (Black-eyed pea)
Vitamin B3 0.495 1.476 Rice
Vitamin B5 0.411 0.39 Cowpea (Black-eyed pea)
Vitamin B6 0.1 0.093 Cowpea (Black-eyed pea)
Vitamin B12 0 0
Vitamin K 1.7 0 Cowpea (Black-eyed pea)
Folate 208 58 Cowpea (Black-eyed pea)
Trans Fat 0 Rice
Saturated Fat 0.138 0.077 Rice
Monounsaturated Fat 0.044 0.088 Rice
Polyunsaturated fat 0.225 0.076 Cowpea (Black-eyed pea)
Tryptophan 0.095 0.031 Cowpea (Black-eyed pea)
Threonine 0.294 0.096 Cowpea (Black-eyed pea)
Isoleucine 0.314 0.116 Cowpea (Black-eyed pea)
Leucine 0.592 0.222 Cowpea (Black-eyed pea)
Lysine 0.523 0.097 Cowpea (Black-eyed pea)
Methionine 0.11 0.063 Cowpea (Black-eyed pea)
Phenylalanine 0.451 0.144 Cowpea (Black-eyed pea)
Valine 0.368 0.164 Cowpea (Black-eyed pea)
Histidine 0.24 0.063 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 seperately if present) is the USDA's FoodCentral. The exact links of 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.