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

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How are Rice and Cowpea (Black-eyed pea) different?

  • Rice is richer in Selenium, and Vitamin B3, while Cowpea (Black-eyed pea) is higher in Folate, Fiber, Copper, Iron, Phosphorus, Magnesium, Zinc, and Potassium.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 38% more than Rice.
  • Rice contains 3 times more Selenium than Cowpea (Black-eyed pea). Rice contains 7.5µg of Selenium, while Cowpea (Black-eyed pea) contains 2.5µg.

Rice, white, long-grain, regular, enriched, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -75%
Contains more Calcium +140%
Contains more Iron +109.2%
Contains more Magnesium +341.7%
Contains more Phosphorus +262.8%
Contains more Potassium +694.3%
Contains more Zinc +163.3%
Contains more Copper +288.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains less Sodium -75%
Contains more Calcium +140%
Contains more Iron +109.2%
Contains more Magnesium +341.7%
Contains more Phosphorus +262.8%
Contains more Potassium +694.3%
Contains more Zinc +163.3%
Contains more Copper +288.4%

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
Rice
1
:
Contains more Vitamin B3 +198.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.9%
Contains more Vitamin B2 +323.1%
Contains more Folate +258.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.411
Equal in Vitamin B6 - 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 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 B3 +198.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.9%
Contains more Vitamin B2 +323.1%
Contains more Folate +258.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.411
Equal in Vitamin B6 - 0.1

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.
Rice Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Cowpea (Black-eyed pea) Opinion
Net carbs 27.77g 14.26g Rice
Protein 2.69g 7.73g Cowpea (Black-eyed pea)
Fats 0.28g 0.53g Cowpea (Black-eyed pea)
Carbs 28.17g 20.76g Rice
Calories 130kcal 116kcal Rice
Starch g g
Fructose g g
Sugar 0.05g 3.3g Rice
Fiber 0.4g 6.5g Cowpea (Black-eyed pea)
Calcium 10mg 24mg Cowpea (Black-eyed pea)
Iron 1.2mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 12mg 53mg Cowpea (Black-eyed pea)
Phosphorus 43mg 156mg Cowpea (Black-eyed pea)
Potassium 35mg 278mg Cowpea (Black-eyed pea)
Sodium 1mg 4mg Rice
Zinc 0.49mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.069mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.04mg 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 0.163mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.013mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 1.476mg 0.495mg Rice
Vitamin B5 0.39mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.093mg 0.1mg Cowpea (Black-eyed pea)
Folate 58µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.031mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.096mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.116mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.222mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.097mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.063mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.144mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.164mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.063mg 0.24mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat g 0g Rice
Saturated Fat 0.077g 0.138g Rice
Monounsaturated Fat 0.088g 0.044g Rice
Polyunsaturated fat 0.076g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
13
Rice
24
Cowpea (Black-eyed pea)
Mineral Summary Score
14
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%
Rice
46%
Cowpea (Black-eyed pea)
Carbohydrates
28%
Rice
21%
Cowpea (Black-eyed pea)
Fats
1%
Rice
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 3.25g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.061g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 8)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.