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  6. Cowpea (Black-eyed pea) vs. Yam

Cowpea (Black-eyed pea) vs. Yam — In-Depth Nutrition Comparison

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The main differences between cowpea (Black-eyed pea) and yam

  • Cowpea (Black-eyed pea) has more folate, iron, phosphorus, copper, fiber, zinc, and magnesium; however, yam has more vitamin C, potassium, and vitamin B6.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 46% higher.
  • Yam has 5 times less zinc than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 1.29mg of zinc, while yam has 0.24mg.

Food types used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Yam, raw.

Infographic

Cowpea (Black-eyed pea) vs Yam infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +152.4%
Contains more CalciumCalcium +41.2%
Contains more IronIron +364.8%
Contains more CopperCopper +50.6%
Contains more ZincZinc +437.5%
Contains more PhosphorusPhosphorus +183.6%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +257.1%
Contains more PotassiumPotassium +193.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Yam
Yam
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B1Vitamin B1 +80.4%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more FolateFolate +804.3%
Contains more CholineCholine +95.2%
Contains more Vitamin CVitamin C +4175%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B6Vitamin B6 +193%
Contains more Vitamin KVitamin K +35.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Yam DV% diff.
Folate 208µg 23µg 46%
Iron 2.51mg 0.54mg 25%
Vitamin C 0.4mg 17.1mg 19%
Potassium 278mg 816mg 16%
Vitamin B6 0.1mg 0.293mg 15%
Phosphorus 156mg 55mg 14%
Protein 7.73g 1.53g 12%
Zinc 1.29mg 0.24mg 10%
Copper 0.268mg 0.178mg 10%
Fiber 6.5g 4.1g 10%
Vitamin B1 0.202mg 0.112mg 8%
Magnesium 53mg 21mg 8%
Choline 32.2mg 16.5mg 3%
Manganese 0.475mg 0.397mg 3%
Selenium 2.5µg 0.7µg 3%
Vitamin B5 0.411mg 0.314mg 2%
Carbs 20.76g 27.88g 2%
Vitamin B2 0.055mg 0.032mg 2%
Calcium 24mg 17mg 1%
Polyunsaturated fat 0.225g 0.076g 1%
Vitamin A 1µg 7µg 1%
Vitamin K 1.7µg 2.3µg 1%
Fats 0.53g 0.17g 1%
Calories 116kcal 118kcal 0%
Net carbs 14.26g 23.78g N/A
Sugar 3.3g 0.5g N/A
Sodium 4mg 9mg 0%
Vitamin E 0.28mg 0.35mg 0%
Vitamin B3 0.495mg 0.552mg 0%
Saturated fat 0.138g 0.037g 0%
Monounsaturated fat 0.044g 0.006g 0%
Tryptophan 0.095mg 0.012mg 0%
Threonine 0.294mg 0.054mg 0%
Isoleucine 0.314mg 0.052mg 0%
Leucine 0.592mg 0.096mg 0%
Lysine 0.523mg 0.059mg 0%
Methionine 0.11mg 0.021mg 0%
Phenylalanine 0.451mg 0.071mg 0%
Valine 0.368mg 0.062mg 0%
Histidine 0.24mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +405.2%
Contains more FatsFats +211.8%
Contains more OtherOther +14.6%
Contains more CarbsCarbs +34.3%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +633.3%
Contains more Poly. FatPolyunsaturated fat +196.1%
Contains less Sat. FatSaturated fat -73.2%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.