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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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
8
:
2
Wild rice
Wild rice
Contains more Calcium +700%
Contains more Iron +318.3%
Contains more Magnesium +65.6%
Contains more Phosphorus +90.2%
Contains more Potassium +175.2%
Contains more Copper +121.5%
Contains more Manganese +68.4%
Contains more Selenium +212.5%
Contains less Sodium -25%
Equal in Zinc - 1.34
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +700%
Contains more Iron +318.3%
Contains more Magnesium +65.6%
Contains more Phosphorus +90.2%
Contains more Potassium +175.2%
Contains more Copper +121.5%
Contains more Manganese +68.4%
Contains more Selenium +212.5%
Contains less Sodium -25%
Equal in Zinc - 1.34

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)
Cowpea (Black-eyed pea)
7
:
3
Wild rice
Wild rice
Contains more Vitamin A +400%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +288.5%
Contains more Vitamin B5 +166.9%
Contains more Folate +700%
Contains more Vitamin K +240%
Contains more Vitamin B2 +58.2%
Contains more Vitamin B3 +160%
Contains more Vitamin B6 +35%
Cowpea (Black-eyed pea)
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +400%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +288.5%
Contains more Vitamin B5 +166.9%
Contains more Folate +700%
Contains more Vitamin K +240%
Contains more Vitamin B2 +58.2%
Contains more Vitamin B3 +160%
Contains more Vitamin B6 +35%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
3
:
2
Wild rice
Wild rice
Contains more Protein +93.7%
Contains more Fats +55.9%
Contains more Other +135%
Equal in Carbs - 21.34
Equal in Water - 73.93
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Wild rice
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 Protein +93.7%
Contains more Fats +55.9%
Contains more Other +135%
Equal in Carbs - 21.34
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Wild rice
Wild rice
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +13.6%
Equal in Polyunsaturated fat - 0.213
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +13.6%
Equal in Polyunsaturated fat - 0.213

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) Wild 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) Wild rice Opinion
Net carbs 14.26g 19.54g Wild rice
Protein 7.73g 3.99g Cowpea (Black-eyed pea)
Fats 0.53g 0.34g Cowpea (Black-eyed pea)
Carbs 20.76g 21.34g Wild rice
Calories 116kcal 101kcal Cowpea (Black-eyed pea)
Fructose 0.2g Wild rice
Sugar 3.3g 0.73g Wild rice
Fiber 6.5g 1.8g Cowpea (Black-eyed pea)
Calcium 24mg 3mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.6mg Cowpea (Black-eyed pea)
Magnesium 53mg 32mg Cowpea (Black-eyed pea)
Phosphorus 156mg 82mg Cowpea (Black-eyed pea)
Potassium 278mg 101mg Cowpea (Black-eyed pea)
Sodium 4mg 3mg Wild rice
Zinc 1.29mg 1.34mg Wild rice
Copper 0.268mg 0.121mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.282mg Cowpea (Black-eyed pea)
Selenium 2.5µg 0.8µg Cowpea (Black-eyed pea)
Vitamin A 15IU 3IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.24mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.052mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.087mg Wild rice
Vitamin B3 0.495mg 1.287mg Wild rice
Vitamin B5 0.411mg 0.154mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.135mg Wild rice
Folate 208µg 26µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 0.5µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.049mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.127mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.167mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.276mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.17mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.119mg Wild rice
Phenylalanine 0.451mg 0.195mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.232mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.104mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.049g Wild rice
Monounsaturated Fat 0.044g 0.05g Wild rice
Polyunsaturated fat 0.225g 0.213g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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)
10%
Wild rice
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 2.57g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 5)
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. 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.