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

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

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Important differences between cowpea (Black-eyed pea) and wild rice

  • Wild rice has less folate, iron, fiber, copper, vitamin B1, phosphorus, manganese, potassium, and vitamin B5.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 46% more.
  • Cowpea (Black-eyed pea) has 4 times more iron than wild rice. Cowpea (Black-eyed pea) has 2.51mg of iron, while wild rice has 0.6mg.

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Wild rice, cooked.

Infographic

Cowpea (Black-eyed pea) vs Wild 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +65.6%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +175.2%
Contains more IronIron +318.3%
Contains more CopperCopper +121.5%
Contains more PhosphorusPhosphorus +90.2%
Contains more ManganeseManganese +68.4%
Contains more SeleniumSelenium +212.5%
Contains less SodiumSodium -25%
~equal in Zinc ~1.34mg

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% 0.33% 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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +288.5%
Contains more Vitamin B5Vitamin B5 +166.9%
Contains more Vitamin KVitamin K +240%
Contains more FolateFolate +700%
Contains more CholineCholine +215.7%
Contains more Vitamin B2Vitamin B2 +58.2%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B6Vitamin B6 +35%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Wild rice DV% diff.
Folate 208µg 26µg 46%
Iron 2.51mg 0.6mg 24%
Fiber 6.5g 1.8g 19%
Copper 0.268mg 0.121mg 16%
Vitamin B1 0.202mg 0.052mg 13%
Phosphorus 156mg 82mg 11%
Manganese 0.475mg 0.282mg 8%
Protein 7.73g 3.99g 7%
Magnesium 53mg 32mg 5%
Potassium 278mg 101mg 5%
Vitamin B5 0.411mg 0.154mg 5%
Vitamin B3 0.495mg 1.287mg 5%
Choline 32.2mg 10.2mg 4%
Vitamin B6 0.1mg 0.135mg 3%
Selenium 2.5µg 0.8µg 3%
Calcium 24mg 3mg 2%
Vitamin B2 0.055mg 0.087mg 2%
Vitamin K 1.7µg 0.5µg 1%
Calories 116kcal 101kcal 1%
Fats 0.53g 0.34g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 19.54g N/A
Carbs 20.76g 21.34g 0%
Sugar 3.3g 0.73g N/A
Zinc 1.29mg 1.34mg 0%
Sodium 4mg 3mg 0%
Vitamin E 0.28mg 0.24mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.138g 0.049g 0%
Monounsaturated fat 0.044g 0.05g 0%
Polyunsaturated fat 0.225g 0.213g 0%
Tryptophan 0.095mg 0.049mg 0%
Threonine 0.294mg 0.127mg 0%
Isoleucine 0.314mg 0.167mg 0%
Leucine 0.592mg 0.276mg 0%
Lysine 0.523mg 0.17mg 0%
Methionine 0.11mg 0.119mg 0%
Phenylalanine 0.451mg 0.195mg 0%
Valine 0.368mg 0.232mg 0%
Histidine 0.24mg 0.104mg 0%
Fructose 0.2g 0%

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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +93.7%
Contains more FatsFats +55.9%
Contains more OtherOther +135%
~equal in Carbs ~21.34g
~equal in Water ~73.93g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +13.6%
~equal in Polyunsaturated fat ~0.213g

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.