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  6. Cowpea (Black-eyed pea) vs. Yardlong bean (Asparagus bean) raw

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

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Important differences between cowpea (Black-eyed pea) and yardlong bean (Asparagus bean) raw

  • Cowpea (Black-eyed pea) has more folate, iron, copper, phosphorus, manganese, zinc, vitamin B1, and vitamin B5; however, yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A.
  • 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) raw. Cowpea (Black-eyed pea) has 0.411mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than cowpea (Black-eyed pea).

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) raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +20.5%
Contains more PotassiumPotassium +15.8%
Contains more IronIron +434%
Contains more CopperCopper +458.3%
Contains more ZincZinc +248.6%
Contains more PhosphorusPhosphorus +164.4%
Contains more ManganeseManganese +131.7%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +108.3%
~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% 0.33% 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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +88.8%
Contains more Vitamin B3Vitamin B3 +20.7%
Contains more Vitamin B5Vitamin B5 +647.3%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +235.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4600%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Yardlong bean (Asparagus bean) raw DV% diff.
Folate 208µg 62µg 37%
Iron 2.51mg 0.47mg 26%
Fiber 6.5g 26%
Copper 0.268mg 0.048mg 24%
Vitamin C 0.4mg 18.8mg 20%
Phosphorus 156mg 59mg 14%
Manganese 0.475mg 0.205mg 12%
Protein 7.73g 2.8g 10%
Vitamin B1 0.202mg 0.107mg 8%
Zinc 1.29mg 0.37mg 8%
Vitamin B5 0.411mg 0.055mg 7%
Choline 32.2mg 6%
Vitamin B6 0.1mg 0.024mg 6%
Vitamin A 1µg 43µg 5%
Carbs 20.76g 8.35g 4%
Vitamin B2 0.055mg 0.11mg 4%
Calories 116kcal 47kcal 3%
Calcium 24mg 50mg 3%
Vitamin E 0.28mg 2%
Selenium 2.5µg 1.5µg 2%
Magnesium 53mg 44mg 2%
Potassium 278mg 240mg 1%
Vitamin B3 0.495mg 0.41mg 1%
Vitamin K 1.7µg 1%
Fats 0.53g 0.4g 0%
Net carbs 14.26g 8.35g N/A
Sugar 3.3g N/A
Sodium 4mg 4mg 0%
Saturated fat 0.138g 0.105g 0%
Monounsaturated fat 0.044g 0.036g 0%
Polyunsaturated fat 0.225g 0.169g 0%
Tryptophan 0.095mg 0.032mg 0%
Threonine 0.294mg 0.104mg 0%
Isoleucine 0.314mg 0.15mg 0%
Leucine 0.592mg 0.2mg 0%
Lysine 0.523mg 0.184mg 0%
Methionine 0.11mg 0.04mg 0%
Phenylalanine 0.451mg 0.154mg 0%
Valine 0.368mg 0.162mg 0%
Histidine 0.24mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +176.1%
Contains more FatsFats +32.5%
Contains more CarbsCarbs +148.6%
Contains more OtherOther +56.7%
Contains more WaterWater +25.4%

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +33.1%
Contains less Sat. FatSaturated fat -23.9%

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 bean (Asparagus bean) raw - 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.