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

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 A +36.4%
Contains more Vitamin C +∞%
Contains more Folate +447.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 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 A +36.4%
Contains more Vitamin C +∞%
Contains more Folate +447.4%

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

All nutrients comparison - raw data values

Nutrient Rye Cowpea (Black-eyed pea) Opinion
Net carbs 60.76g 14.26g Rye
Protein 10.34g 7.73g Rye
Fats 1.63g 0.53g Rye
Carbs 75.86g 20.76g Rye
Calories 338kcal 116kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 3.3g Rye
Fiber 15.1g 6.5g Rye
Calcium 24mg 24mg
Iron 2.63mg 2.51mg Rye
Magnesium 110mg 53mg Rye
Phosphorus 332mg 156mg Rye
Potassium 510mg 278mg Rye
Sodium 2mg 4mg Rye
Zinc 2.65mg 1.29mg Rye
Copper 0.367mg 0.268mg Rye
Vitamin A 11IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.85mg 0.28mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.316mg 0.202mg Rye
Vitamin B2 0.251mg 0.055mg Rye
Vitamin B3 4.27mg 0.495mg Rye
Vitamin B5 1.456mg 0.411mg Rye
Vitamin B6 0.294mg 0.1mg Rye
Folate 38µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 1.7µg Rye
Tryptophan 0.108mg 0.095mg Rye
Threonine 0.289mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.208mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.563mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.286mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.153mg 0.11mg Rye
Phenylalanine 0.435mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.317mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.189mg 0.24mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.208g 0.044g Rye
Polyunsaturated fat 0.767g 0.225g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
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

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)

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.