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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.

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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 Iron +348.2%
Contains more Calcium +700%
Contains more Potassium +223.3%
Contains more Magnesium +35.9%
Contains more Copper +152.8%
Contains more Zinc +81.7%
Contains more Phosphorus +51.5%
Equal in Sodium - 4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +348.2%
Contains more Calcium +700%
Contains more Potassium +223.3%
Contains more Magnesium +35.9%
Contains more Copper +152.8%
Contains more Zinc +81.7%
Contains more Phosphorus +51.5%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.7%
Contains more Vitamin B1 +13.5%
Contains more Vitamin K +750%
Contains more Folate +2211.1%
Equal in Vitamin B5 - 0.411
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +417.4%
Contains more Vitamin B6 +23%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.7%
Contains more Vitamin B1 +13.5%
Contains more Vitamin K +750%
Contains more Folate +2211.1%
Equal in Vitamin B5 - 0.411

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 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 Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

All nutrients comparison - raw data values

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

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.