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.

Pilaf

Cowpea (Black-eyed pea)

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%

~equal in Iron ~2.51mg

~equal in Phosphorus ~156mg

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.

Pilaf

Cowpea (Black-eyed pea)

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%

~equal in Vitamin D ~0µg

~equal in Folate ~208µg

All nutrients comparison - raw data values

Nutrient			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%