Cowpea (Black-eyed pea) vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between cowpea (Black-eyed pea) and brown rice

Cowpea (Black-eyed pea) has more folate, iron, fiber, copper, phosphorus, potassium, and zinc; however, brown rice is richer in manganese, vitamin B3, and selenium.
Cowpea (Black-eyed pea) covers your daily folate needs 50% more than brown rice.
Brown rice has 4 times less iron than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 2.51mg of iron, while brown rice has 0.56mg.
Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of cowpea (Black-eyed pea) is 52.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

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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.

Cowpea (Black-eyed pea)

Brown rice

Contains more MagnesiumMagnesium	+35.9%
Contains more CalciumCalcium	+700%
Contains more PotassiumPotassium	+223.3%
Contains more IronIron	+348.2%
Contains more CopperCopper	+152.8%
Contains more ZincZinc	+81.7%
Contains more PhosphorusPhosphorus	+51.5%

Contains more ManganeseManganese	+105.1%
Contains more SeleniumSelenium	+132%

~equal in Sodium ~4mg

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.

Cowpea (Black-eyed pea)

Brown rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+64.7%
Contains more Vitamin B1Vitamin B1	+13.5%
Contains more Vitamin KVitamin K	+750%
Contains more FolateFolate	+2211.1%
Contains more CholineCholine	+250%

Contains more Vitamin B2Vitamin B2	+25.5%
Contains more Vitamin B3Vitamin B3	+417.4%
Contains more Vitamin B6Vitamin B6	+23%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.38mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	9µg	50%
Iron	2.51mg	0.56mg	24%
Manganese	0.475mg	0.974mg	22%
Fiber	6.5g	1.6g	20%
Copper	0.268mg	0.106mg	18%
Vitamin B3	0.495mg	2.561mg	13%
Starch		24.79g	10%
Protein	7.73g	2.74g	10%
Phosphorus	156mg	103mg	8%
Selenium	2.5µg	5.8µg	6%
Potassium	278mg	86mg	6%
Zinc	1.29mg	0.71mg	5%
Choline	32.2mg	9.2mg	4%
Magnesium	53mg	39mg	3%
Vitamin B1	0.202mg	0.178mg	2%
Calcium	24mg	3mg	2%
Carbs	20.76g	25.58g	2%
Vitamin B6	0.1mg	0.123mg	2%
Vitamin K	1.7µg	0.2µg	1%
Saturated fat	0.138g	0.26g	1%
Vitamin E	0.28mg	0.17mg	1%
Monounsaturated fat	0.044g	0.369g	1%
Polyunsaturated fat	0.225g	0.366g	1%
Vitamin B2	0.055mg	0.069mg	1%
Fats	0.53g	0.97g	1%
Vitamin B5	0.411mg	0.38mg	1%
Calories	116kcal	123kcal	0%
Vitamin C	0.4mg	0mg	0%
Net carbs	14.26g	23.98g	N/A
Sugar	3.3g	0.24g	N/A
Sodium	4mg	4mg	0%
Vitamin A	1µg	0µg	0%
Tryptophan	0.095mg	0.033mg	0%
Threonine	0.294mg	0.095mg	0%
Isoleucine	0.314mg	0.109mg	0%
Leucine	0.592mg	0.214mg	0%
Lysine	0.523mg	0.099mg	0%
Methionine	0.11mg	0.058mg	0%
Phenylalanine	0.451mg	0.133mg	0%
Valine	0.368mg	0.151mg	0%
Histidine	0.24mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A