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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, Iron, Fiber, Copper, Phosphorus, Vitamin B1, Magnesium, Zinc, and Potassium, while Rice is higher in Selenium.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 51% 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, unenriched, cooked without salt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +140%
Contains more Iron +1155%
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%
Contains more Selenium +200%
Equal in Manganese - 0.472
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +140%
Contains more Iron +1155%
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%
Contains more Selenium +200%
Equal in Manganese - 0.472

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.
:
0
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +910%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +23.8%
Contains more Folate +6833.3%
Contains more Choline +1433.3%
Contains more Vitamin K +∞%
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 Choline Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 18% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 2% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +910%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +23.8%
Contains more Folate +6833.3%
Contains more Choline +1433.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.39
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +187.4%
Contains more Fats +89.3%
Contains more Other +123.8%
Contains more Carbs +35.7%
Equal in Water - 68.44
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +187.4%
Contains more Fats +89.3%
Contains more Other +123.8%
Contains more Carbs +35.7%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +196.1%
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +100%
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +196.1%
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +100%

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) 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
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 0.2mg 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)
Manganese 0.475mg 0.472mg Cowpea (Black-eyed pea)
Selenium 2.5µg 7.5µg Rice
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.04mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.02mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.013mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.39mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.093mg Cowpea (Black-eyed pea)
Folate 208µg 3µg Cowpea (Black-eyed pea)
Choline 32.2mg 2.1mg Cowpea (Black-eyed pea)
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)
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

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)
5%
Rice
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
18%
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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.