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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.

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

Cowpea (Black-eyed pea) vs Brown rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +700%
Contains more Iron +348.2%
Contains more Magnesium +35.9%
Contains more Phosphorus +51.5%
Contains more Potassium +223.3%
Contains more Zinc +81.7%
Contains more Copper +152.8%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +700%
Contains more Iron +348.2%
Contains more Magnesium +35.9%
Contains more Phosphorus +51.5%
Contains more Potassium +223.3%
Contains more Zinc +81.7%
Contains more Copper +152.8%
Equal in Sodium - 4

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +64.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.5%
Contains more Folate +2211.1%
Contains more Vitamin K +750%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +417.4%
Contains more Vitamin B6 +23%
Equal in Vitamin B5 - 0.38
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.5%
Contains more Folate +2211.1%
Contains more Vitamin K +750%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +417.4%
Contains more Vitamin B6 +23%
Equal in Vitamin B5 - 0.38

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) Brown rice
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Brown rice Opinion
Net carbs 14.26g 23.98g Brown rice
Protein 7.73g 2.74g Cowpea (Black-eyed pea)
Fats 0.53g 0.97g Brown rice
Carbs 20.76g 25.58g Brown rice
Calories 116kcal 123kcal Brown rice
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 3.3g 0.24g Brown rice
Fiber 6.5g 1.6g Cowpea (Black-eyed pea)
Calcium 24mg 3mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.56mg Cowpea (Black-eyed pea)
Magnesium 53mg 39mg Cowpea (Black-eyed pea)
Phosphorus 156mg 103mg Cowpea (Black-eyed pea)
Potassium 278mg 86mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Zinc 1.29mg 0.71mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.106mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.17mg 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 0.178mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.069mg Brown rice
Vitamin B3 0.495mg 2.561mg Brown rice
Vitamin B5 0.411mg 0.38mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.123mg Brown rice
Folate 208µg 9µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.2µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.033mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.095mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.109mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.214mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.099mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.058mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.133mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.151mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.066mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.138g 0.26g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.369g Brown rice
Polyunsaturated fat 0.225g 0.366g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Brown 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)
14
Brown rice
Mineral Summary Score
44
Cowpea (Black-eyed pea)
20
Brown 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%
Brown rice
Carbohydrates
21%
Cowpea (Black-eyed pea)
26%
Brown rice
Fats
2%
Cowpea (Black-eyed pea)
4%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.122g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 14)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.