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

Compare

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.
Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of cowpea (Black-eyed pea) is 52.

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

Infographic link

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.

Brown rice

Cowpea (Black-eyed pea)

Contains more ManganeseManganese	+105.1%
Contains more SeleniumSelenium	+132%

Contains more MagnesiumMagnesium	+35.9%
Contains more CalciumCalcium	+700%
Contains more PotassiumPotassium	+223.3%
Contains more IronIron	+348.2%
Contains more CopperCopper	+152.8%
Contains more ZincZinc	+81.7%
Contains more PhosphorusPhosphorus	+51.5%

~equal in Sodium ~4mg

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.

Brown rice

Cowpea (Black-eyed pea)

Contains more Vitamin B2Vitamin B2	+25.5%
Contains more Vitamin B3Vitamin B3	+417.4%
Contains more Vitamin B6Vitamin B6	+23%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+64.7%
Contains more Vitamin B1Vitamin B1	+13.5%
Contains more Vitamin KVitamin K	+750%
Contains more FolateFolate	+2211.1%
Contains more CholineCholine	+250%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.411mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	9µg	208µg	50%
Iron	0.56mg	2.51mg	24%
Manganese	0.974mg	0.475mg	22%
Fiber	1.6g	6.5g	20%
Copper	0.106mg	0.268mg	18%
Vitamin B3	2.561mg	0.495mg	13%
Starch	24.79g		10%
Protein	2.74g	7.73g	10%
Phosphorus	103mg	156mg	8%
Selenium	5.8µg	2.5µg	6%
Potassium	86mg	278mg	6%
Zinc	0.71mg	1.29mg	5%
Choline	9.2mg	32.2mg	4%
Magnesium	39mg	53mg	3%
Vitamin B1	0.178mg	0.202mg	2%
Calcium	3mg	24mg	2%
Carbs	25.58g	20.76g	2%
Vitamin B6	0.123mg	0.1mg	2%
Vitamin K	0.2µg	1.7µg	1%
Saturated fat	0.26g	0.138g	1%
Vitamin E	0.17mg	0.28mg	1%
Monounsaturated fat	0.369g	0.044g	1%
Polyunsaturated fat	0.366g	0.225g	1%
Vitamin B2	0.069mg	0.055mg	1%
Fats	0.97g	0.53g	1%
Vitamin B5	0.38mg	0.411mg	1%
Calories	123kcal	116kcal	0%
Vitamin C	0mg	0.4mg	0%
Net carbs	23.98g	14.26g	N/A
Sugar	0.24g	3.3g	N/A
Sodium	4mg	4mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.033mg	0.095mg	0%
Threonine	0.095mg	0.294mg	0%
Isoleucine	0.109mg	0.314mg	0%
Leucine	0.214mg	0.592mg	0%
Lysine	0.099mg	0.523mg	0%
Methionine	0.058mg	0.11mg	0%
Phenylalanine	0.133mg	0.451mg	0%
Valine	0.151mg	0.368mg	0%
Histidine	0.066mg	0.24mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A