Pilaf vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison
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A recap on differences between pilaf and cowpea (Black-eyed pea)
- Pilaf has more selenium, vitamin B3, vitamin B1, vitamin B6, manganese, vitamin B5, and calcium; however, cowpea (Black-eyed pea) is higher in fiber and copper.
- Pilaf covers your daily sodium needs 56% more than cowpea (Black-eyed pea).
- Cowpea (Black-eyed pea) contains 13 times less selenium than pilaf. Pilaf contains 32.4µg of selenium, while cowpea (Black-eyed pea) contains 2.5µg.
- Cowpea (Black-eyed pea) has less sodium.
Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.
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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.
| Contains more CalciumCalcium | +245.8% |
| Contains more ManganeseManganese | +85.7% |
| Contains more SeleniumSelenium | +1196% |
| Contains more MagnesiumMagnesium | +65.6% |
| Contains more PotassiumPotassium | +47.9% |
| Contains more CopperCopper | +61.4% |
| Contains more ZincZinc | +27.7% |
| Contains less SodiumSodium | -99.7% |
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.
| Contains more Vitamin CVitamin C | +925% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B1Vitamin B1 | +198.5% |
| Contains more Vitamin B2Vitamin B2 | +58.2% |
| Contains more Vitamin B3Vitamin B3 | +1137.8% |
| Contains more Vitamin B5Vitamin B5 | +74% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin KVitamin K | +240% |
| Contains more CholineCholine | +84% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
| Contains more ProteinProtein | +34.8% |
| Contains more FatsFats | +158.5% |
| Contains more CarbsCarbs | +267.6% |
| Contains more OtherOther | +310.6% |
| Contains more WaterWater | +771.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
| Contains more Mono. FatMonounsaturated fat | +747.7% |
| Contains more Poly. FatPolyunsaturated fat | +67.6% |
| Contains less Sat. FatSaturated fat | -55% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 1303mg | 4mg | 56% |
| Selenium | 32.4µg | 2.5µg | 54% |
| Vitamin B3 | 6.127mg | 0.495mg | 35% |
| Vitamin B1 | 0.603mg | 0.202mg | 33% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.1mg | 23% |
| Fiber | 1.2g | 6.5g | 21% |
| Carbs | 76.31g | 20.76g | 19% |
| Manganese | 0.882mg | 0.475mg | 18% |
| Calories | 359kcal | 116kcal | 12% |
| Copper | 0.166mg | 0.268mg | 11% |
| Calcium | 83mg | 24mg | 6% |
| Vitamin B5 | 0.715mg | 0.411mg | 6% |
| Magnesium | 32mg | 53mg | 5% |
| Protein | 10.42g | 7.73g | 5% |
| Vitamin C | 4.1mg | 0.4mg | 4% |
| Choline | 17.5mg | 32.2mg | 3% |
| Potassium | 188mg | 278mg | 3% |
| Zinc | 1.01mg | 1.29mg | 3% |
| Vitamin E | 0.04mg | 0.28mg | 2% |
| Vitamin B2 | 0.087mg | 0.055mg | 2% |
| Iron | 2.44mg | 2.51mg | 1% |
| Monounsaturated fat | 0.373g | 0.044g | 1% |
| Saturated fat | 0.307g | 0.138g | 1% |
| Vitamin K | 0.5µg | 1.7µg | 1% |
| Polyunsaturated fat | 0.377g | 0.225g | 1% |
| Folate | 212µg | 208µg | 1% |
| Fats | 1.37g | 0.53g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 14.26g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 3.3g | N/A |
| Phosphorus | 154mg | 156mg | 0% |
| Vitamin A | 4µg | 1µg | 0% |
| Tryptophan | 0.086mg | 0.095mg | 0% |
| Threonine | 0.221mg | 0.294mg | 0% |
| Isoleucine | 0.279mg | 0.314mg | 0% |
| Leucine | 0.523mg | 0.592mg | 0% |
| Lysine | 0.189mg | 0.523mg | 0% |
| Methionine | 0.145mg | 0.11mg | 0% |
| Phenylalanine | 0.32mg | 0.451mg | 0% |
| Valine | 0.374mg | 0.368mg | 0% |
| Histidine | 0.15mg | 0.24mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
23%
Minerals Daily Need Coverage Score
77%
43%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 1.77g)
Which food is cheaper?
Pilaf is cheaper (difference - $2)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 1299mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.169g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 8)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.