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  6. Cowpea (Black-eyed pea) vs. Brown rice

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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
3% 26% 70%
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
34% 11% 55%
Saturated Fat: Sat. Fat 0.138 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
26% 37% 37%
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.
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 Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Brown rice Opinion
Calories 116kcal 123kcal Brown rice
Protein 7.73g 2.74g Cowpea (Black-eyed pea)
Fats 0.53g 0.97g Brown rice
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Net carbs 14.26g 23.98g Brown rice
Carbs 20.76g 25.58g Brown rice
Magnesium 53mg 39mg Cowpea (Black-eyed pea)
Calcium 24mg 3mg Cowpea (Black-eyed pea)
Potassium 278mg 86mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.56mg Cowpea (Black-eyed pea)
Sugar 3.3g 0.24g Brown rice
Fiber 6.5g 1.6g Cowpea (Black-eyed pea)
Copper 0.268mg 0.106mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.71mg Cowpea (Black-eyed pea)
Starch 24.79g Brown rice
Phosphorus 156mg 103mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.17mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.974mg Brown rice
Selenium 2.5µg 5.8µg Brown rice
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
Vitamin K 1.7µg 0.2µg Cowpea (Black-eyed pea)
Folate 208µg 9µg Cowpea (Black-eyed pea)
Choline 32.2mg 9.2mg Cowpea (Black-eyed pea)
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
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)
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g 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 Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Cowpea (Black-eyed pea)
13%
Brown rice
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
32%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.