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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
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
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
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 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
12%
Minerals Daily Need Coverage Score
43%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 3.25g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.061g)
Which food is cheaper?
Rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)