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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, vitamin B5, and vitamin B6; however, yardlong bean (Asparagus bean) raw 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) 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
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 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% 0.9% 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 63% 52% 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 +5666.7%
Contains more Vitamin B2Vitamin B2 +100%
~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% 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%

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 bean (Asparagus bean) raw
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 Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Yardlong bean (Asparagus bean) raw Opinion
Calories 116kcal 47kcal Cowpea (Black-eyed pea)
Protein 7.73g 2.8g Cowpea (Black-eyed pea)
Fats 0.53g 0.4g Cowpea (Black-eyed pea)
Vitamin C 0.4mg 18.8mg Yardlong bean (Asparagus bean) raw
Net carbs 14.26g 8.35g Cowpea (Black-eyed pea)
Carbs 20.76g 8.35g Cowpea (Black-eyed pea)
Magnesium 53mg 44mg Cowpea (Black-eyed pea)
Calcium 24mg 50mg Yardlong bean (Asparagus bean) raw
Potassium 278mg 240mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.47mg Cowpea (Black-eyed pea)
Sugar 3.3g Yardlong bean (Asparagus bean) raw
Fiber 6.5g Cowpea (Black-eyed pea)
Copper 0.268mg 0.048mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.37mg Cowpea (Black-eyed pea)
Phosphorus 156mg 59mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Vitamin A 15IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A 1µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.205mg Cowpea (Black-eyed pea)
Selenium 2.5µg 1.5µg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.107mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.11mg Yardlong bean (Asparagus bean) raw
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)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Folate 208µg 62µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 0.044g 0.036g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.169g 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)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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)
18%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 0.033g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)

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.