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  6. Cowpea (Black-eyed pea) vs. Rice

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 for 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.

Infographic

Cowpea (Black-eyed pea) vs Rice infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +694.3%
Contains more IronIron +109.2%
Contains more CopperCopper +288.4%
Contains more ZincZinc +163.3%
Contains more PhosphorusPhosphorus +262.8%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +200%
~equal in Manganese ~0.472mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Rice
Rice
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +23.9%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +258.6%
Contains more CholineCholine +1433.3%
Contains more Vitamin B3Vitamin B3 +198.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Rice DV% diff.
Folate 208µg 58µg 38%
Fiber 6.5g 0.4g 24%
Copper 0.268mg 0.069mg 22%
Iron 2.51mg 1.2mg 16%
Phosphorus 156mg 43mg 16%
Protein 7.73g 2.69g 10%
Magnesium 53mg 12mg 10%
Selenium 2.5µg 7.5µg 9%
Potassium 278mg 35mg 7%
Zinc 1.29mg 0.49mg 7%
Vitamin B3 0.495mg 1.476mg 6%
Choline 32.2mg 2.1mg 5%
Vitamin B2 0.055mg 0.013mg 3%
Vitamin B1 0.202mg 0.163mg 3%
Carbs 20.76g 28.17g 2%
Vitamin E 0.28mg 0.04mg 2%
Vitamin K 1.7µg 0µg 1%
Vitamin B6 0.1mg 0.093mg 1%
Polyunsaturated fat 0.225g 0.076g 1%
Calories 116kcal 130kcal 1%
Calcium 24mg 10mg 1%
Fats 0.53g 0.28g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 27.77g N/A
Sugar 3.3g 0.05g N/A
Sodium 4mg 1mg 0%
Vitamin A 1µg 0µg 0%
Manganese 0.475mg 0.472mg 0%
Vitamin B5 0.411mg 0.39mg 0%
Saturated fat 0.138g 0.077g 0%
Monounsaturated fat 0.044g 0.088g 0%
Tryptophan 0.095mg 0.031mg 0%
Threonine 0.294mg 0.096mg 0%
Isoleucine 0.314mg 0.116mg 0%
Leucine 0.592mg 0.222mg 0%
Lysine 0.523mg 0.097mg 0%
Methionine 0.11mg 0.063mg 0%
Phenylalanine 0.451mg 0.144mg 0%
Valine 0.368mg 0.164mg 0%
Histidine 0.24mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +187.4%
Contains more FatsFats +89.3%
Contains more OtherOther +123.8%
Contains more CarbsCarbs +35.7%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +196.1%
Contains less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +100%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.