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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +140%
Contains more Iron +109.2%
Contains more Magnesium +341.7%
Contains more Phosphorus +262.8%
Contains more Potassium +694.3%
Contains more Zinc +163.3%
Contains more Copper +288.4%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +140%
Contains more Iron +109.2%
Contains more Magnesium +341.7%
Contains more Phosphorus +262.8%
Contains more Potassium +694.3%
Contains more Zinc +163.3%
Contains more Copper +288.4%
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 A +∞%
Contains more Vitamin E +600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.9%
Contains more Vitamin B2 +323.1%
Contains more Folate +258.6%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +198.2%
Equal in Vitamin B5 - 0.39
Equal in Vitamin B6 - 0.093
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.9%
Contains more Vitamin B2 +323.1%
Contains more Folate +258.6%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +198.2%
Equal in Vitamin B5 - 0.39
Equal in Vitamin B6 - 0.093

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Rice Opinion
Net carbs 14.26g 27.77g Rice
Protein 7.73g 2.69g Cowpea (Black-eyed pea)
Fats 0.53g 0.28g Cowpea (Black-eyed pea)
Carbs 20.76g 28.17g Rice
Calories 116kcal 130kcal Rice
Starch g g
Fructose g g
Sugar 3.3g 0.05g Rice
Fiber 6.5g 0.4g Cowpea (Black-eyed pea)
Calcium 24mg 10mg Cowpea (Black-eyed pea)
Iron 2.51mg 1.2mg Cowpea (Black-eyed pea)
Magnesium 53mg 12mg Cowpea (Black-eyed pea)
Phosphorus 156mg 43mg Cowpea (Black-eyed pea)
Potassium 278mg 35mg Cowpea (Black-eyed pea)
Sodium 4mg 1mg Rice
Zinc 1.29mg 0.49mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.069mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.04mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.163mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.013mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 1.476mg Rice
Vitamin B5 0.411mg 0.39mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.093mg Cowpea (Black-eyed pea)
Folate 208µg 58µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.031mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.096mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.116mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.222mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.097mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.063mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.144mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.164mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.063mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
Saturated Fat 0.138g 0.077g Rice
Monounsaturated Fat 0.044g 0.088g Rice
Polyunsaturated fat 0.225g 0.076g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.