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Yardlong bean vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

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

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.
Yardlong bean Cowpea
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins Equal
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yardlong bean Cowpea
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
17
Yardlong bean
8
Cowpea
Mineral Summary Score
14
Yardlong bean
28
Cowpea

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
:
6
Cowpea
Contains more Calcium +108.3%
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%
Equal in Sodium - 4
Contains more Calcium +108.3%
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%
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
:
6
Cowpea
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%
Contains more Vitamin B1 +88.8%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B5 +647.3%
Contains more Vitamin B6 +316.7%

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
17%
Yardlong bean
46%
Cowpea
Carbohydrates
8%
Yardlong bean
21%
Cowpea
Fats
2%
Yardlong bean
2%
Cowpea

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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 Yardlong bean Cowpea Opinion
Calories 47 116 Cowpea
Protein 2.8 7.73 Cowpea
Fats 0.4 0.53 Cowpea
Vitamin C 18.8 0.4 Yardlong bean
Carbs 8.35 20.76 Cowpea
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 2.51 Cowpea
Calcium 50 24 Yardlong bean
Potassium 240 278 Cowpea
Magnesium 44 53 Cowpea
Sugars 3.3 Cowpea
Fiber 6.5 Cowpea
Copper 0.048 0.268 Cowpea
Zinc 0.37 1.29 Cowpea
Starch
Phosphorus 59 156 Cowpea
Sodium 4 4
Vitamin A 865 15 Yardlong bean
Vitamin E 0.28 Cowpea
Vitamin D 0 0
Vitamin B1 0.107 0.202 Cowpea
Vitamin B2 0.11 0.055 Yardlong bean
Vitamin B3 0.41 0.495 Cowpea
Vitamin B5 0.055 0.411 Cowpea
Vitamin B6 0.024 0.1 Cowpea
Vitamin B12 0 0
Vitamin K 1.7 Cowpea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.105 0.138 Yardlong bean
Monounsaturated Fat 0.036 0.044 Cowpea
Polyunsaturated fat 0.169 0.225 Cowpea
Tryptophan 0.032 0.095 Cowpea
Threonine 0.104 0.294 Cowpea
Isoleucine 0.15 0.314 Cowpea
Leucine 0.2 0.592 Cowpea
Lysine 0.184 0.523 Cowpea
Methionine 0.04 0.11 Cowpea
Phenylalanine 0.154 0.451 Cowpea
Valine 0.162 0.368 Cowpea
Histidine 0.09 0.24 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.