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  6. Brown rice vs. Cowpea (Black-eyed pea)

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more FatsFats +83%
Contains more CarbsCarbs +23.2%
Contains more ProteinProtein +182.1%
Contains more OtherOther +113.6%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
34% 11% 55%
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 +738.6%
Contains more Poly. FatPolyunsaturated fat +62.7%
Contains less Sat. FatSaturated Fat -46.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Brown rice Cowpea (Black-eyed pea) Opinion
Calories 123kcal 116kcal Brown rice
Protein 2.74g 7.73g Cowpea (Black-eyed pea)
Fats 0.97g 0.53g Brown rice
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Net carbs 23.98g 14.26g Brown rice
Carbs 25.58g 20.76g Brown rice
Magnesium 39mg 53mg Cowpea (Black-eyed pea)
Calcium 3mg 24mg Cowpea (Black-eyed pea)
Potassium 86mg 278mg Cowpea (Black-eyed pea)
Iron 0.56mg 2.51mg Cowpea (Black-eyed pea)
Sugar 0.24g 3.3g Brown rice
Fiber 1.6g 6.5g Cowpea (Black-eyed pea)
Copper 0.106mg 0.268mg Cowpea (Black-eyed pea)
Zinc 0.71mg 1.29mg Cowpea (Black-eyed pea)
Starch 24.79g Brown rice
Phosphorus 103mg 156mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.17mg 0.28mg Cowpea (Black-eyed pea)
Manganese 0.974mg 0.475mg Brown rice
Selenium 5.8µg 2.5µg Brown rice
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
Vitamin K 0.2µg 1.7µg Cowpea (Black-eyed pea)
Folate 9µg 208µg Cowpea (Black-eyed pea)
Choline 9.2mg 32.2mg Cowpea (Black-eyed pea)
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
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)
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g 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 Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
13%
Brown rice
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
32%
Brown rice
43%
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 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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.