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  6. Cowpea (Black-eyed pea) vs. Yardlong bean (Asparagus bean)

Cowpea (Black-eyed pea) vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Summary of differences between Cowpea (Black-eyed pea) and Yardlong bean (Asparagus bean)

  • Cowpea (Black-eyed pea) has more Folate, Copper, Iron, Phosphorus, Manganese, Vitamin B1, Zinc, Vitamin B5, and Vitamin B6, while Yardlong bean (Asparagus bean) has more Vitamin C.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 41% more than Yardlong bean (Asparagus bean).
  • Cowpea (Black-eyed pea) contains 8 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Cowpea (Black-eyed pea) contains 0.411mg of Vitamin B5, Yardlong bean (Asparagus bean) contains only 0.051mg.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Cowpea (Black-eyed pea) vs Yardlong bean (Asparagus bean) 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
7
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +156.1%
Contains more Magnesium +26.2%
Contains more Phosphorus +173.7%
Contains more Zinc +258.3%
Contains more Copper +470.2%
Contains more Manganese +136.3%
Contains more Selenium +66.7%
Contains more Calcium +83.3%
Equal in Potassium - 290
Equal in Sodium - 4
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +156.1%
Contains more Magnesium +26.2%
Contains more Phosphorus +173.7%
Contains more Zinc +258.3%
Contains more Copper +470.2%
Contains more Manganese +136.3%
Contains more Selenium +66.7%
Contains more Calcium +83.3%
Equal in Potassium - 290
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +137.6%
Contains more Vitamin B5 +705.9%
Contains more Vitamin B6 +316.7%
Contains more Folate +362.2%
Contains more Vitamin A +2900%
Contains more Vitamin C +3950%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +27.3%
Cowpea (Black-eyed pea)
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +137.6%
Contains more Vitamin B5 +705.9%
Contains more Vitamin B6 +316.7%
Contains more Folate +362.2%
Contains more Vitamin A +2900%
Contains more Vitamin C +3950%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +27.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +205.5%
Contains more Fats +430%
Contains more Carbs +126.1%
Contains more Other +30.6%
Contains more Water +24.9%
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +205.5%
Contains more Fats +430%
Contains more Carbs +126.1%
Contains more Other +30.6%
Contains more Water +24.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +388.9%
Contains more Polyunsaturated fat +435.7%
Contains less Saturated Fat -81.2%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +388.9%
Contains more Polyunsaturated fat +435.7%
Contains less Saturated Fat -81.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cowpea (Black-eyed pea) Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Yardlong bean (Asparagus bean) Opinion
Net carbs 14.26g 9.18g Cowpea (Black-eyed pea)
Protein 7.73g 2.53g Cowpea (Black-eyed pea)
Fats 0.53g 0.1g Cowpea (Black-eyed pea)
Carbs 20.76g 9.18g Cowpea (Black-eyed pea)
Calories 116kcal 47kcal Cowpea (Black-eyed pea)
Sugar 3.3g Yardlong bean (Asparagus bean)
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 24mg 44mg Yardlong bean (Asparagus bean)
Iron 2.51mg 0.98mg Cowpea (Black-eyed pea)
Magnesium 53mg 42mg Cowpea (Black-eyed pea)
Phosphorus 156mg 57mg Cowpea (Black-eyed pea)
Potassium 278mg 290mg Yardlong bean (Asparagus bean)
Sodium 4mg 4mg
Zinc 1.29mg 0.36mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.047mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.201mg Cowpea (Black-eyed pea)
Selenium 2.5µg 1.5µg Cowpea (Black-eyed pea)
Vitamin A 15IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 1µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.202mg 0.085mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.495mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.411mg 0.051mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.024mg Cowpea (Black-eyed pea)
Folate 208µg 45µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.029mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.094mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.135mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.18mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.166mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.036mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.139mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.146mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.082mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.044g 0.009g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.042g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Cowpea (Black-eyed pea)
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.112g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.