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.
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 | +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% |
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 | +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% |
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:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +182.1% |
| Contains more OtherOther | +113.6% |
| Contains more FatsFats | +83% |
| Contains more CarbsCarbs | +23.2% |
~equal in
Water
~70.27g
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
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -46.9% |
| Contains more Mono. FatMonounsaturated fat | +738.6% |
| Contains more Poly. FatPolyunsaturated fat | +62.7% |
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 Saturated fat |
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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 Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
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 |
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%
13%
Minerals Daily Need Coverage Score
43%
32%
Comparison summary
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.122g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 14)
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 is lower in Sugar?
Brown rice is lower in Sugar (difference - 3.06g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (4 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)