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

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A recap on 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.

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

Infographic

Cowpea (Black-eyed pea) vs Rye 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 Magnesium +107.5%
Contains more Phosphorus +112.8%
Contains more Potassium +83.5%
Contains less Sodium -50%
Contains more Zinc +105.4%
Contains more Copper +36.9%
Equal in Calcium - 24
Equal in Iron - 2.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Magnesium +107.5%
Contains more Phosphorus +112.8%
Contains more Potassium +83.5%
Contains less Sodium -50%
Contains more Zinc +105.4%
Contains more Copper +36.9%
Equal in Calcium - 24
Equal in Iron - 2.63

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
:
7
Rye
Contains more Vitamin A +36.4%
Contains more Vitamin C +∞%
Contains more Folate +447.4%
Contains more Vitamin E +203.6%
Contains more Vitamin B1 +56.4%
Contains more Vitamin B2 +356.4%
Contains more Vitamin B3 +762.6%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +194%
Contains more Vitamin K +247.1%
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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +36.4%
Contains more Vitamin C +∞%
Contains more Folate +447.4%
Contains more Vitamin E +203.6%
Contains more Vitamin B1 +56.4%
Contains more Vitamin B2 +356.4%
Contains more Vitamin B3 +762.6%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +194%
Contains more Vitamin K +247.1%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Rye Opinion
Net carbs 14.26g 60.76g Rye
Protein 7.73g 10.34g Rye
Fats 0.53g 1.63g Rye
Carbs 20.76g 75.86g Rye
Calories 116kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar 3.3g 0.98g Rye
Fiber 6.5g 15.1g Rye
Calcium 24mg 24mg
Iron 2.51mg 2.63mg Rye
Magnesium 53mg 110mg Rye
Phosphorus 156mg 332mg Rye
Potassium 278mg 510mg Rye
Sodium 4mg 2mg Rye
Zinc 1.29mg 2.65mg Rye
Copper 0.268mg 0.367mg Rye
Vitamin A 15IU 11IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.316mg Rye
Vitamin B2 0.055mg 0.251mg Rye
Vitamin B3 0.495mg 4.27mg Rye
Vitamin B5 0.411mg 1.456mg Rye
Vitamin B6 0.1mg 0.294mg Rye
Folate 208µg 38µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 5.9µg Rye
Tryptophan 0.095mg 0.108mg Rye
Threonine 0.294mg 0.289mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.208mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.563mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.286mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.153mg Rye
Phenylalanine 0.451mg 0.435mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.317mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.189mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.138g 0.197g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.208g Rye
Polyunsaturated fat 0.225g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Rye
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)
36
Rye
Mineral Summary Score
44
Cowpea (Black-eyed pea)
71
Rye

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)
62%
Rye
Carbohydrates
21%
Cowpea (Black-eyed pea)
76%
Rye
Fats
2%
Cowpea (Black-eyed pea)
8%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.32g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 18)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.059g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.