Cowpea vs Wild rice - In-Depth Nutrition Comparison

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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

Cowpea

3

:

5

Wild rice

Contains more Iron +28.1%

Contains more Calcium +14.3%

Contains less Sodium -42.9%

Contains more Potassium +53.6%

Contains more Magnesium +234%

Contains more Copper +95.5%

Contains more Zinc +362%

Contains more Phosphorus +177.6%

Cowpea

Wild rice

Contains more Iron +28.1%

Contains more Calcium +14.3%

Contains less Sodium -42.9%

Contains more Potassium +53.6%

Contains more Magnesium +234%

Contains more Copper +95.5%

Contains more Zinc +362%

Contains more Phosphorus +177.6%

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

Cowpea

2

:

7

Wild rice

Contains more Vitamin C +∞%

Contains more Vitamin B1 +75.7%

Contains more Vitamin A +26.7%

Contains more Vitamin E +192.9%

Contains more Vitamin B2 +376.4%

Contains more Vitamin B3 +1260.2%

Contains more Vitamin B5 +161.3%

Contains more Vitamin B6 +291%

Contains more Vitamin K +11.8%

Cowpea

Wild rice

Contains more Vitamin C +∞%

Contains more Vitamin B1 +75.7%

Contains more Vitamin A +26.7%

Contains more Vitamin E +192.9%

Contains more Vitamin B2 +376.4%

Contains more Vitamin B3 +1260.2%

Contains more Vitamin B5 +161.3%

Contains more Vitamin B6 +291%

Contains more Vitamin K +11.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

8

23

Mineral Summary Score

28

67

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 the food

Protein

46%

88%

Carbohydrates

21%

75%

Fats

2%

5%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in price
Rich in minerals
Rich in vitamins
Lower in Sodium
Lower in Saturated Fat
Lower in glycemic index
Lower in Cholesterol	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Wild rice contains less Sugars (difference - 0.8g)

Which food is cheaper?

Wild rice is cheaper (difference - $2)

Which food is richer in minerals?

Wild rice is relatively richer in minerals

Which food is richer in vitamins?

Wild rice is relatively richer in vitamins

Which food contains less Sodium?

Cowpea contains less Sodium (difference - 3mg)

Which food is lower in Saturated Fat?

Cowpea is lower in Saturated Fat (difference - 0.018g)

Which food is lower in glycemic index?

Cowpea is lower in glycemic index (difference - 14)

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	116	357
Protein	7.73	14.73
Fats	0.53	1.08
Vitamin C	0.4	0
Carbs	20.76	74.9
Cholesterol	0	0
Vitamin D	0	0
Iron	2.51	1.96
Calcium	24	21
Potassium	278	427
Magnesium	53	177
Sugars	3.3	2.5
Fiber	6.5	6.2
Copper	0.268	0.524
Zinc	1.29	5.96
Starch
Phosphorus	156	433
Sodium	4	7
Vitamin A	15	19
Vitamin E	0.28	0.82
Vitamin D	0	0
Vitamin B1	0.202	0.115
Vitamin B2	0.055	0.262
Vitamin B3	0.495	6.733
Vitamin B5	0.411	1.074
Vitamin B6	0.1	0.391
Vitamin B12	0	0
Vitamin K	1.7	1.9
Folic acid (B9)	0	0
Trans Fat	0
Saturated Fat	0.138	0.156
Monounsaturated Fat	0.044	0.159
Polyunsaturated fat	0.225	0.676
Tryptophan	0.095	0.179
Threonine	0.294	0.469
Isoleucine	0.314	0.618
Leucine	0.592	1.018
Lysine	0.523	0.629
Methionine	0.11	0.438
Phenylalanine	0.451	0.721
Valine	0.368	0.858
Histidine	0.24	0.384