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

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

  • Cowpea (Black-eyed pea) has more Folate, Iron, Copper, Phosphorus, Manganese, Zinc, Vitamin B1, Vitamin B5, and Vitamin B6, however Yardlong bean (Asparagus bean) has more Vitamin C.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 37% more.
  • Cowpea (Black-eyed pea) has 7 times more Vitamin B5 than Yardlong bean (Asparagus bean). Cowpea (Black-eyed pea) has 0.411mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.055mg.

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Yardlong bean, raw.

Infographic

Cowpea (Black-eyed pea) vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +434%
Contains more Magnesium +20.5%
Contains more Phosphorus +164.4%
Contains more Potassium +15.8%
Contains more Zinc +248.6%
Contains more Copper +458.3%
Contains more Calcium +108.3%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +434%
Contains more Magnesium +20.5%
Contains more Phosphorus +164.4%
Contains more Potassium +15.8%
Contains more Zinc +248.6%
Contains more Copper +458.3%
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
:
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 Folate +235.5%
Contains more Vitamin A +5666.7%
Contains more Vitamin C +4600%
Contains more Vitamin B2 +100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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 Folate +235.5%
Contains more Vitamin A +5666.7%
Contains more Vitamin C +4600%
Contains more Vitamin B2 +100%

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.
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
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Yardlong bean (Asparagus bean) Opinion
Net carbs 14.26g 8.35g Cowpea (Black-eyed pea)
Protein 7.73g 2.8g Cowpea (Black-eyed pea)
Fats 0.53g 0.4g Cowpea (Black-eyed pea)
Carbs 20.76g 8.35g Cowpea (Black-eyed pea)
Calories 116kcal 47kcal Cowpea (Black-eyed pea)
Starch g g
Fructose g g
Sugar 3.3g g Yardlong bean (Asparagus bean)
Fiber 6.5g g Cowpea (Black-eyed pea)
Calcium 24mg 50mg Yardlong bean (Asparagus bean)
Iron 2.51mg 0.47mg Cowpea (Black-eyed pea)
Magnesium 53mg 44mg Cowpea (Black-eyed pea)
Phosphorus 156mg 59mg Cowpea (Black-eyed pea)
Potassium 278mg 240mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Zinc 1.29mg 0.37mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.048mg Cowpea (Black-eyed pea)
Vitamin A 15IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.28mg mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.202mg 0.107mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 0.495mg 0.41mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.024mg Cowpea (Black-eyed pea)
Folate 208µg 62µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.032mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.104mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.15mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.2mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.184mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.04mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.154mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.162mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.09mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.138g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.044g 0.036g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.169g 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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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
24
Cowpea (Black-eyed pea)
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
44
Cowpea (Black-eyed pea)
17
Yardlong bean (Asparagus bean)

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
46%
Cowpea (Black-eyed pea)
17%
Yardlong bean (Asparagus bean)
Carbohydrates
21%
Cowpea (Black-eyed pea)
8%
Yardlong bean (Asparagus bean)
Fats
2%
Cowpea (Black-eyed pea)
2%
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 - 0.033g)
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 is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
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)

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. 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/169222/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.