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Brown rice vs Cowpea (Black-eyed pea) - In-Depth Nutrition Comparison

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Significant differences between Brown rice and Cowpea (Black-eyed pea)

  • Brown rice has more Manganese, Vitamin B3, and Selenium, however Cowpea (Black-eyed pea) is richer in Folate, Iron, Fiber, Copper, Phosphorus, Potassium, and Zinc.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 50% more than Brown rice.
  • Cowpea (Black-eyed pea) has 5 times less Vitamin B3 than Brown rice. Brown rice has 2.561mg of Vitamin B3, while Cowpea (Black-eyed pea) has 0.495mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Brown rice vs Cowpea (Black-eyed pea) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +700%
Contains more Iron +348.2%
Contains more Magnesium +35.9%
Contains more Phosphorus +51.5%
Contains more Potassium +223.3%
Contains more Zinc +81.7%
Contains more Copper +152.8%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +700%
Contains more Iron +348.2%
Contains more Magnesium +35.9%
Contains more Phosphorus +51.5%
Contains more Potassium +223.3%
Contains more Zinc +81.7%
Contains more Copper +152.8%
Equal in Sodium - 4

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
:
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +417.4%
Contains more Vitamin B6 +23%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.5%
Contains more Folate +2211.1%
Contains more Vitamin K +750%
Equal in Vitamin B5 - 0.411
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +417.4%
Contains more Vitamin B6 +23%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.5%
Contains more Folate +2211.1%
Contains more Vitamin K +750%
Equal in Vitamin B5 - 0.411

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Cowpea (Black-eyed pea)
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Brown rice Cowpea (Black-eyed pea) Opinion
Net carbs 23.98g 14.26g Brown rice
Protein 2.74g 7.73g Cowpea (Black-eyed pea)
Fats 0.97g 0.53g Brown rice
Carbs 25.58g 20.76g Brown rice
Calories 123kcal 116kcal Brown rice
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g 3.3g Brown rice
Fiber 1.6g 6.5g Cowpea (Black-eyed pea)
Calcium 3mg 24mg Cowpea (Black-eyed pea)
Iron 0.56mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 39mg 53mg Cowpea (Black-eyed pea)
Phosphorus 103mg 156mg Cowpea (Black-eyed pea)
Potassium 86mg 278mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Zinc 0.71mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.106mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.17mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.178mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.069mg 0.055mg Brown rice
Vitamin B3 2.561mg 0.495mg Brown rice
Vitamin B5 0.38mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.123mg 0.1mg Brown rice
Folate 9µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.033mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.095mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.109mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.214mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.099mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.058mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.133mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.151mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.066mg 0.24mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.369g 0.044g Brown rice
Polyunsaturated fat 0.366g 0.225g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
24
Cowpea (Black-eyed pea)
Mineral Summary Score
20
Brown rice
44
Cowpea (Black-eyed pea)

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 food.
Protein
16%
Brown rice
46%
Cowpea (Black-eyed pea)
Carbohydrates
26%
Brown rice
21%
Cowpea (Black-eyed pea)
Fats
4%
Brown rice
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.122g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 14)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.