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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.

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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
Rice
1
:
Contains less Sodium -75%
Contains more Iron +109.2%
Contains more Calcium +140%
Contains more Potassium +694.3%
Contains more Magnesium +341.7%
Contains more Copper +288.4%
Contains more Zinc +163.3%
Contains more Phosphorus +262.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains less Sodium -75%
Contains more Iron +109.2%
Contains more Calcium +140%
Contains more Potassium +694.3%
Contains more Magnesium +341.7%
Contains more Copper +288.4%
Contains more Zinc +163.3%
Contains more Phosphorus +262.8%

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

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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 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)

All nutrients comparison - raw data values

Nutrient Rice Cowpea (Black-eyed pea) Opinion
Calories 130 116 Rice
Protein 2.69 7.73 Cowpea (Black-eyed pea)
Fats 0.28 0.53 Cowpea (Black-eyed pea)
Vitamin C 0 0.4 Cowpea (Black-eyed pea)
Carbs 28.17 20.76 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 2.51 Cowpea (Black-eyed pea)
Calcium 10 24 Cowpea (Black-eyed pea)
Potassium 35 278 Cowpea (Black-eyed pea)
Magnesium 12 53 Cowpea (Black-eyed pea)
Sugar 0.05 3.3 Rice
Fiber 0.4 6.5 Cowpea (Black-eyed pea)
Copper 0.069 0.268 Cowpea (Black-eyed pea)
Zinc 0.49 1.29 Cowpea (Black-eyed pea)
Starch
Phosphorus 43 156 Cowpea (Black-eyed pea)
Sodium 1 4 Rice
Vitamin A 0 15 Cowpea (Black-eyed pea)
Vitamin E 0.04 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.163 0.202 Cowpea (Black-eyed pea)
Vitamin B2 0.013 0.055 Cowpea (Black-eyed pea)
Vitamin B3 1.476 0.495 Rice
Vitamin B5 0.39 0.411 Cowpea (Black-eyed pea)
Vitamin B6 0.093 0.1 Cowpea (Black-eyed pea)
Vitamin B12 0 0
Vitamin K 0 1.7 Cowpea (Black-eyed pea)
Folate 58 208 Cowpea (Black-eyed pea)
Trans Fat 0 Rice
Saturated Fat 0.077 0.138 Rice
Monounsaturated Fat 0.088 0.044 Rice
Polyunsaturated fat 0.076 0.225 Cowpea (Black-eyed pea)
Tryptophan 0.031 0.095 Cowpea (Black-eyed pea)
Threonine 0.096 0.294 Cowpea (Black-eyed pea)
Isoleucine 0.116 0.314 Cowpea (Black-eyed pea)
Leucine 0.222 0.592 Cowpea (Black-eyed pea)
Lysine 0.097 0.523 Cowpea (Black-eyed pea)
Methionine 0.063 0.11 Cowpea (Black-eyed pea)
Phenylalanine 0.144 0.451 Cowpea (Black-eyed pea)
Valine 0.164 0.368 Cowpea (Black-eyed pea)
Histidine 0.063 0.24 Cowpea (Black-eyed pea)
Fructose

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.