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

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Differences between Wild rice and Cowpea (Black-eyed pea)

  • Wild rice has more Zinc, Phosphorus, Vitamin B3, Manganese, Magnesium, Copper, Vitamin B6, Vitamin B2, and Vitamin B5, while Cowpea (Black-eyed pea) has more Folate.
  • Wild rice's daily need coverage for Zinc is 42% higher.
  • Cowpea (Black-eyed pea) contains 14 times less Vitamin B3 than Wild rice. Wild rice contains 6.733mg of Vitamin B3, while Cowpea (Black-eyed pea) contains 0.495mg.

The food types used in this comparison are Wild rice, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Wild 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 more Magnesium +234%
Contains more Phosphorus +177.6%
Contains more Potassium +53.6%
Contains more Zinc +362%
Contains more Copper +95.5%
Contains more Calcium +14.3%
Contains more Iron +28.1%
Contains less Sodium -42.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Magnesium +234%
Contains more Phosphorus +177.6%
Contains more Potassium +53.6%
Contains more Zinc +362%
Contains more Copper +95.5%
Contains more Calcium +14.3%
Contains more Iron +28.1%
Contains less Sodium -42.9%

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
:
Contains more Vitamin A +26.7%
Contains more Vitamin E +192.9%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +1260.2%
Contains more Vitamin B5 +161.3%
Contains more Vitamin B6 +291%
Contains more Vitamin K +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.7%
Contains more Folate +118.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 A +26.7%
Contains more Vitamin E +192.9%
Contains more Vitamin B2 +376.4%
Contains more Vitamin B3 +1260.2%
Contains more Vitamin B5 +161.3%
Contains more Vitamin B6 +291%
Contains more Vitamin K +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.7%
Contains more Folate +118.9%

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

All nutrients comparison - raw data values

Nutrient Wild rice Cowpea (Black-eyed pea) Opinion
Net carbs 68.7g 14.26g Wild rice
Protein 14.73g 7.73g Wild rice
Fats 1.08g 0.53g Wild rice
Carbs 74.9g 20.76g Wild rice
Calories 357kcal 116kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g 3.3g Wild rice
Fiber 6.2g 6.5g Cowpea (Black-eyed pea)
Calcium 21mg 24mg Cowpea (Black-eyed pea)
Iron 1.96mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 177mg 53mg Wild rice
Phosphorus 433mg 156mg Wild rice
Potassium 427mg 278mg Wild rice
Sodium 7mg 4mg Cowpea (Black-eyed pea)
Zinc 5.96mg 1.29mg Wild rice
Copper 0.524mg 0.268mg Wild rice
Vitamin A 19IU 15IU Wild rice
Vitamin E 0.82mg 0.28mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.115mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.262mg 0.055mg Wild rice
Vitamin B3 6.733mg 0.495mg Wild rice
Vitamin B5 1.074mg 0.411mg Wild rice
Vitamin B6 0.391mg 0.1mg Wild rice
Folate 95µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 1.7µg Wild rice
Tryptophan 0.179mg 0.095mg Wild rice
Threonine 0.469mg 0.294mg Wild rice
Isoleucine 0.618mg 0.314mg Wild rice
Leucine 1.018mg 0.592mg Wild rice
Lysine 0.629mg 0.523mg Wild rice
Methionine 0.438mg 0.11mg Wild rice
Phenylalanine 0.721mg 0.451mg Wild rice
Valine 0.858mg 0.368mg Wild rice
Histidine 0.384mg 0.24mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.159g 0.044g Wild rice
Polyunsaturated fat 0.676g 0.225g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild 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
39
Wild rice
24
Cowpea (Black-eyed pea)
Mineral Summary Score
96
Wild 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
88%
Wild rice
46%
Cowpea (Black-eyed pea)
Carbohydrates
75%
Wild rice
21%
Cowpea (Black-eyed pea)
Fats
5%
Wild rice
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.8g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 5)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.