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  6. Cowpea (Black-eyed pea) vs. Yardlong beans

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

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Summary of differences between cowpea (Black-eyed pea) and yardlong beans

  • Cowpea (Black-eyed pea) has more folate, copper, iron, phosphorus, manganese, vitamin B1, zinc, vitamin B5, and vitamin B6, while yardlong beans has more vitamin C.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 41% more than yardlong beans.
  • Cowpea (Black-eyed pea) contains 8 times more vitamin B5 than yardlong beans. While cowpea (Black-eyed pea) contains 0.411mg of vitamin B5, yardlong beans contains only 0.051mg.
  • Cowpea (Black-eyed pea) has a lower glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of yardlong beans is 86.

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 beans 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +26.2%
Contains more IronIron +156.1%
Contains more CopperCopper +470.2%
Contains more ZincZinc +258.3%
Contains more PhosphorusPhosphorus +173.7%
Contains more ManganeseManganese +136.3%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +83.3%
~equal in Potassium ~290mg
~equal in Sodium ~4mg

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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +137.6%
Contains more Vitamin B5Vitamin B5 +705.9%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +362.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3950%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +27.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +205.5%
Contains more FatsFats +430%
Contains more CarbsCarbs +126.1%
Contains more OtherOther +30.6%
Contains more WaterWater +24.9%

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
34% 12% 55%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +388.9%
Contains more Poly. FatPolyunsaturated fat +435.7%
Contains less Sat. FatSaturated 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 beans
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Yardlong beans Opinion
Calories 116kcal 47kcal Cowpea (Black-eyed pea)
Protein 7.73g 2.53g Cowpea (Black-eyed pea)
Fats 0.53g 0.1g Cowpea (Black-eyed pea)
Vitamin C 0.4mg 16.2mg Yardlong beans
Net carbs 14.26g 9.18g Cowpea (Black-eyed pea)
Carbs 20.76g 9.18g Cowpea (Black-eyed pea)
Magnesium 53mg 42mg Cowpea (Black-eyed pea)
Calcium 24mg 44mg Yardlong beans
Potassium 278mg 290mg Yardlong beans
Iron 2.51mg 0.98mg Cowpea (Black-eyed pea)
Sugar 3.3g Yardlong beans
Fiber 6.5g Cowpea (Black-eyed pea)
Copper 0.268mg 0.047mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.36mg Cowpea (Black-eyed pea)
Phosphorus 156mg 57mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Vitamin A 15IU 450IU Yardlong beans
Vitamin A 1µg 23µg Yardlong beans
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.201mg Cowpea (Black-eyed pea)
Selenium 2.5µg 1.5µg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.085mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.099mg Yardlong beans
Vitamin B3 0.495mg 0.63mg Yardlong beans
Vitamin B5 0.411mg 0.051mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.024mg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Folate 208µg 45µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.026g Yardlong beans
Monounsaturated fat 0.044g 0.009g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.042g 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)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Yardlong beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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)
14%
Yardlong beans
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.112g)
Which food is cheaper?
Yardlong beans
Yardlong beans 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 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 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 beans - 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.