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, and vitamin B5, while yardlong beans has more vitamin C and vitamin A.
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.

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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.

Cowpea (Black-eyed pea)

Yardlong beans

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.

Cowpea (Black-eyed pea)

Yardlong beans

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	+2200%
Contains more Vitamin B2Vitamin B2	+80%
Contains more Vitamin B3Vitamin B3	+27.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	45µg	41%
Fiber	6.5g		26%
Copper	0.268mg	0.047mg	25%
Iron	2.51mg	0.98mg	19%
Vitamin C	0.4mg	16.2mg	18%
Phosphorus	156mg	57mg	14%
Manganese	0.475mg	0.201mg	12%
Vitamin B1	0.202mg	0.085mg	10%
Protein	7.73g	2.53g	10%
Zinc	1.29mg	0.36mg	8%
Vitamin B5	0.411mg	0.051mg	7%
Choline	32.2mg		6%
Vitamin B6	0.1mg	0.024mg	6%
Carbs	20.76g	9.18g	4%
Vitamin B2	0.055mg	0.099mg	3%
Calories	116kcal	47kcal	3%
Magnesium	53mg	42mg	3%
Vitamin A	1µg	23µg	2%
Selenium	2.5µg	1.5µg	2%
Vitamin E	0.28mg		2%
Calcium	24mg	44mg	2%
Polyunsaturated fat	0.225g	0.042g	1%
Fats	0.53g	0.1g	1%
Vitamin K	1.7µg		1%
Saturated fat	0.138g	0.026g	1%
Vitamin B3	0.495mg	0.63mg	1%
Net carbs	14.26g	9.18g	N/A
Potassium	278mg	290mg	0%
Sugar	3.3g		N/A
Sodium	4mg	4mg	0%
Monounsaturated fat	0.044g	0.009g	0%
Tryptophan	0.095mg	0.029mg	0%
Threonine	0.294mg	0.094mg	0%
Isoleucine	0.314mg	0.135mg	0%
Leucine	0.592mg	0.18mg	0%
Lysine	0.523mg	0.166mg	0%
Methionine	0.11mg	0.036mg	0%
Phenylalanine	0.451mg	0.139mg	0%
Valine	0.368mg	0.146mg	0%
Histidine	0.24mg	0.082mg	0%