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

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

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Differences between cowpea (Black-eyed pea) and wild rice raw

  • Cowpea (Black-eyed pea) has more folate, while wild rice raw has more zinc, phosphorus, vitamin B3, manganese, magnesium, copper, vitamin B6, vitamin B2, and vitamin B5.
  • Wild rice raw's daily need coverage for zinc is 42% higher.
  • Wild rice raw contains 2 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of folate, while wild rice raw contains 95µg.

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

Infographic

Cowpea (Black-eyed pea) vs Wild rice raw 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" 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +14.3%
Contains more IronIron +28.1%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +234%
Contains more PotassiumPotassium +53.6%
Contains more CopperCopper +95.5%
Contains more ZincZinc +362%
Contains more PhosphorusPhosphorus +177.6%
Contains more ManganeseManganese +179.8%
Contains more SeleniumSelenium +12%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +75.7%
Contains more FolateFolate +118.9%
Contains more Vitamin EVitamin E +192.9%
Contains more Vitamin B2Vitamin B2 +376.4%
Contains more Vitamin B3Vitamin B3 +1260.2%
Contains more Vitamin B5Vitamin B5 +161.3%
Contains more Vitamin B6Vitamin B6 +291%
Contains more Vitamin KVitamin K +11.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~35mg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Wild rice raw DV% diff.
Zinc 1.29mg 5.96mg 42%
Phosphorus 156mg 433mg 40%
Vitamin B3 0.495mg 6.733mg 39%
Manganese 0.475mg 1.329mg 37%
Magnesium 53mg 177mg 30%
Folate 208µg 95µg 28%
Copper 0.268mg 0.524mg 28%
Vitamin B6 0.1mg 0.391mg 22%
Carbs 20.76g 74.9g 18%
Vitamin B2 0.055mg 0.262mg 16%
Protein 7.73g 14.73g 14%
Vitamin B5 0.411mg 1.074mg 13%
Calories 116kcal 357kcal 12%
Vitamin B1 0.202mg 0.115mg 7%
Iron 2.51mg 1.96mg 7%
Vitamin E 0.28mg 0.82mg 4%
Potassium 278mg 427mg 4%
Polyunsaturated fat 0.225g 0.676g 3%
Fiber 6.5g 6.2g 1%
Fats 0.53g 1.08g 1%
Choline 32.2mg 35mg 1%
Selenium 2.5µg 2.8µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 68.7g N/A
Calcium 24mg 21mg 0%
Sugar 3.3g 2.5g N/A
Sodium 4mg 7mg 0%
Vitamin A 1µg 1µg 0%
Vitamin K 1.7µg 1.9µg 0%
Saturated fat 0.138g 0.156g 0%
Monounsaturated fat 0.044g 0.159g 0%
Tryptophan 0.095mg 0.179mg 0%
Threonine 0.294mg 0.469mg 0%
Isoleucine 0.314mg 0.618mg 0%
Leucine 0.592mg 1.018mg 0%
Lysine 0.523mg 0.629mg 0%
Methionine 0.11mg 0.438mg 0%
Phenylalanine 0.451mg 0.721mg 0%
Valine 0.368mg 0.858mg 0%
Histidine 0.24mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +802.6%
Contains more ProteinProtein +90.6%
Contains more FatsFats +103.8%
Contains more CarbsCarbs +260.8%
Contains more OtherOther +62.8%

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -11.5%
Contains more Mono. FatMonounsaturated fat +261.4%
Contains more Poly. FatPolyunsaturated fat +200.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.