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

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A recap on the differences between cowpea (Black-eyed pea) and rye

Cowpea (Black-eyed pea) has more folate; however, rye is higher in manganese, fiber, phosphorus, vitamin B3, vitamin B5, selenium, vitamin B2, vitamin B6, and magnesium.
Rye covers your daily manganese needs 91% more than cowpea (Black-eyed pea).
Rye contains 5 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of folate, while rye contains 38µg.
The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Rye grain.

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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)

Rye

Contains more MagnesiumMagnesium	+107.5%
Contains more PotassiumPotassium	+83.5%
Contains more CopperCopper	+36.9%
Contains more ZincZinc	+105.4%
Contains more PhosphorusPhosphorus	+112.8%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+442.5%
Contains more SeleniumSelenium	+456%

~equal in Calcium ~24mg

~equal in Iron ~2.63mg

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)

Rye

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+447.4%

Contains more Vitamin EVitamin E	+203.6%
Contains more Vitamin B1Vitamin B1	+56.4%
Contains more Vitamin B2Vitamin B2	+356.4%
Contains more Vitamin B3Vitamin B3	+762.6%
Contains more Vitamin B5Vitamin B5	+254.3%
Contains more Vitamin B6Vitamin B6	+194%
Contains more Vitamin KVitamin K	+247.1%

~equal in Vitamin A ~1µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~30.4mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.475mg	2.577mg	91%
Folate	208µg	38µg	43%
Fiber	6.5g	15.1g	34%
Phosphorus	156mg	332mg	25%
Vitamin B3	0.495mg	4.27mg	24%
Vitamin B5	0.411mg	1.456mg	21%
Selenium	2.5µg	13.9µg	21%
Carbs	20.76g	75.86g	18%
Vitamin B6	0.1mg	0.294mg	15%
Vitamin B2	0.055mg	0.251mg	15%
Magnesium	53mg	110mg	14%
Zinc	1.29mg	2.65mg	12%
Calories	116kcal	338kcal	11%
Copper	0.268mg	0.367mg	11%
Vitamin B1	0.202mg	0.316mg	10%
Potassium	278mg	510mg	7%
Protein	7.73g	10.34g	5%
Vitamin E	0.28mg	0.85mg	4%
Vitamin K	1.7µg	5.9µg	4%
Polyunsaturated fat	0.225g	0.767g	4%
Iron	2.51mg	2.63mg	2%
Fats	0.53g	1.63g	2%
Vitamin C	0.4mg	0mg	0%
Net carbs	14.26g	60.76g	N/A
Calcium	24mg	24mg	0%
Sugar	3.3g	0.98g	N/A
Sodium	4mg	2mg	0%
Vitamin A	1µg	1µg	0%
Saturated fat	0.138g	0.197g	0%
Choline	32.2mg	30.4mg	0%
Monounsaturated fat	0.044g	0.208g	0%
Tryptophan	0.095mg	0.108mg	0%
Threonine	0.294mg	0.289mg	0%
Isoleucine	0.314mg	0.208mg	0%
Leucine	0.592mg	0.563mg	0%
Lysine	0.523mg	0.286mg	0%
Methionine	0.11mg	0.153mg	0%
Phenylalanine	0.451mg	0.435mg	0%
Valine	0.368mg	0.317mg	0%
Histidine	0.24mg	0.189mg	0%
Fructose		0.11g	0%