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

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A recap on differences between Rye and Cowpea (Black-eyed pea)

  • Rye has more Manganese, Fiber, Phosphorus, Vitamin B3, Vitamin B5, Selenium, Vitamin B2, Vitamin B6, and Magnesium, however Cowpea (Black-eyed pea) is higher in Folate.
  • Rye covers your daily Manganese needs 91% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 9 times less Vitamin B3 than Rye. Rye contains 4.27mg of Vitamin B3, while Cowpea (Black-eyed pea) contains 0.495mg.

Food varieties used in this article are Rye grain and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Rye 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 Potassium +83.5%
Contains more Magnesium +107.5%
Contains more Copper +36.9%
Contains more Zinc +105.4%
Contains more Phosphorus +112.8%
Contains less Sodium -50%
Equal in Iron - 2.51
Equal in Calcium - 24
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Potassium +83.5%
Contains more Magnesium +107.5%
Contains more Copper +36.9%
Contains more Zinc +105.4%
Contains more Phosphorus +112.8%
Contains less Sodium -50%
Equal in Iron - 2.51
Equal in Calcium - 24

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
Rye
7
:
Contains more Vitamin E +203.6%
Contains more Vitamin B1 +56.4%
Contains more Vitamin B2 +356.4%
Contains more Vitamin B3 +762.6%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +194%
Contains more Vitamin K +247.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +36.4%
Contains more Folate +447.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 E +203.6%
Contains more Vitamin B1 +56.4%
Contains more Vitamin B2 +356.4%
Contains more Vitamin B3 +762.6%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +194%
Contains more Vitamin K +247.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +36.4%
Contains more Folate +447.4%

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
36
Rye
24
Cowpea (Black-eyed pea)
Mineral Summary Score
71
Rye
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
62%
Rye
46%
Cowpea (Black-eyed pea)
Carbohydrates
76%
Rye
21%
Cowpea (Black-eyed pea)
Fats
8%
Rye
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.
Rye Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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?
Rye
Rye is lower in Sugar (difference - 2.32g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 18)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.059g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rye Cowpea (Black-eyed pea) Opinion
Calories 338 116 Rye
Protein 10.34 7.73 Rye
Fats 1.63 0.53 Rye
Vitamin C 0 0.4 Cowpea (Black-eyed pea)
Carbs 75.86 20.76 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 2.51 Rye
Calcium 24 24
Potassium 510 278 Rye
Magnesium 110 53 Rye
Sugar 0.98 3.3 Rye
Fiber 15.1 6.5 Rye
Copper 0.367 0.268 Rye
Zinc 2.65 1.29 Rye
Starch
Phosphorus 332 156 Rye
Sodium 2 4 Rye
Vitamin A 11 15 Cowpea (Black-eyed pea)
Vitamin E 0.85 0.28 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.202 Rye
Vitamin B2 0.251 0.055 Rye
Vitamin B3 4.27 0.495 Rye
Vitamin B5 1.456 0.411 Rye
Vitamin B6 0.294 0.1 Rye
Vitamin B12 0 0
Vitamin K 5.9 1.7 Rye
Folate 38 208 Cowpea (Black-eyed pea)
Trans Fat 0 0
Saturated Fat 0.197 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.208 0.044 Rye
Polyunsaturated fat 0.767 0.225 Rye
Tryptophan 0.108 0.095 Rye
Threonine 0.289 0.294 Cowpea (Black-eyed pea)
Isoleucine 0.208 0.314 Cowpea (Black-eyed pea)
Leucine 0.563 0.592 Cowpea (Black-eyed pea)
Lysine 0.286 0.523 Cowpea (Black-eyed pea)
Methionine 0.153 0.11 Rye
Phenylalanine 0.435 0.451 Cowpea (Black-eyed pea)
Valine 0.317 0.368 Cowpea (Black-eyed pea)
Histidine 0.189 0.24 Cowpea (Black-eyed pea)
Fructose 0.11 Rye

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.