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, protein, magnesium, zinc, and potassium, while rice is higher in selenium.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cowpea (Black-eyed pea)

Rice

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cowpea (Black-eyed pea)

Rice

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 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			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 B1	0.202mg	0.163mg	3%
Vitamin B2	0.055mg	0.013mg	3%
Carbs	20.76g	28.17g	2%
Vitamin E	0.28mg	0.04mg	2%
Calories	116kcal	130kcal	1%
Calcium	24mg	10mg	1%
Vitamin B6	0.1mg	0.093mg	1%
Vitamin K	1.7µg	0µg	1%
Polyunsaturated fat	0.225g	0.076g	1%
Protein per 100 calories	6.7g	2.1g	N/A
Calories per 10 g protein	150kcal	483kcal	N/A
Weight per 100 calories	86g	77g	N/A
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%