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Cowpea vs Yardlong bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yardlong bean
Yardlong bean contains less Sugars (difference - 3.3g)
Which food is lower in Saturated Fat?
Yardlong bean
Yardlong bean is lower in Saturated Fat (difference - 0.033g)
Which food is cheaper?
Yardlong bean
Yardlong bean is cheaper (difference - $2)
Which food is lower in glycemic index?
Cowpea
Cowpea is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Cowpea
Cowpea is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea Yardlong bean
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cowpea Yardlong bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Cowpea
17
Yardlong bean
Mineral Summary Score
28
Cowpea
14
Yardlong bean

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
Cowpea
6
:
Contains more Iron +434%
Contains more Potassium +15.8%
Contains more Magnesium +20.5%
Contains more Copper +458.3%
Contains more Zinc +248.6%
Contains more Phosphorus +164.4%
Contains more Calcium +108.3%
Equal in Sodium - 4
Contains more Iron +434%
Contains more Potassium +15.8%
Contains more Magnesium +20.5%
Contains more Copper +458.3%
Contains more Zinc +248.6%
Contains more Phosphorus +164.4%
Contains more Calcium +108.3%
Equal in Sodium - 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
Cowpea
6
:
Contains more Vitamin B1 +88.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B5 +647.3%
Contains more Vitamin B6 +316.7%
Contains more Vitamin C +4600%
Contains more Vitamin A +5666.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B1 +88.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B5 +647.3%
Contains more Vitamin B6 +316.7%
Contains more Vitamin C +4600%
Contains more Vitamin A +5666.7%
Contains more Vitamin B2 +100%

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 the food
Protein
46%
Cowpea
17%
Yardlong bean
Carbohydrates
21%
Cowpea
8%
Yardlong bean
Fats
2%
Cowpea
2%
Yardlong bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cowpea Yardlong bean Opinion
Calories 116 47 Cowpea
Protein 7.73 2.8 Cowpea
Fats 0.53 0.4 Cowpea
Vitamin C 0.4 18.8 Yardlong bean
Carbs 20.76 8.35 Cowpea
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 0.47 Cowpea
Calcium 24 50 Yardlong bean
Potassium 278 240 Cowpea
Magnesium 53 44 Cowpea
Sugars 3.3 Cowpea
Fiber 6.5 Cowpea
Copper 0.268 0.048 Cowpea
Zinc 1.29 0.37 Cowpea
Starch
Phosphorus 156 59 Cowpea
Sodium 4 4
Vitamin A 15 865 Yardlong bean
Vitamin E 0.28 Cowpea
Vitamin D 0 0
Vitamin B1 0.202 0.107 Cowpea
Vitamin B2 0.055 0.11 Yardlong bean
Vitamin B3 0.495 0.41 Cowpea
Vitamin B5 0.411 0.055 Cowpea
Vitamin B6 0.1 0.024 Cowpea
Vitamin B12 0 0
Vitamin K 1.7 Cowpea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.138 0.105 Yardlong bean
Monounsaturated Fat 0.044 0.036 Cowpea
Polyunsaturated fat 0.225 0.169 Cowpea
Tryptophan 0.095 0.032 Cowpea
Threonine 0.294 0.104 Cowpea
Isoleucine 0.314 0.15 Cowpea
Leucine 0.592 0.2 Cowpea
Lysine 0.523 0.184 Cowpea
Methionine 0.11 0.04 Cowpea
Phenylalanine 0.451 0.154 Cowpea
Valine 0.368 0.162 Cowpea
Histidine 0.24 0.09 Cowpea
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.