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  6. Yam vs. Cowpea (Black-eyed pea)

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

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The main differences between yam and cowpea (Black-eyed pea)

  • Yam has more vitamin C, potassium, and vitamin B6; however, cowpea (Black-eyed pea) has more folate, iron, phosphorus, copper, fiber, zinc, and magnesium.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 46% higher.
  • Cowpea (Black-eyed pea) has 43 times less vitamin C than yam. Yam has 17.1mg of vitamin C, while cowpea (Black-eyed pea) has 0.4mg.

Food types used in this article are Yam, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Yam vs Cowpea (Black-eyed pea) 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.
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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%
Contains more PotassiumPotassium +193.5%
Contains more MagnesiumMagnesium +152.4%
Contains more CalciumCalcium +41.2%
Contains more IronIron +364.8%
Contains more CopperCopper +50.6%
Contains more ZincZinc +437.5%
Contains more PhosphorusPhosphorus +183.6%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +257.1%

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.
Yam
Yam
6
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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%
Contains more Vitamin CVitamin C +4175%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B6Vitamin B6 +193%
Contains more Vitamin KVitamin K +35.3%
Contains more Vitamin B1Vitamin B1 +80.4%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more FolateFolate +804.3%
Contains more CholineCholine +95.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Cowpea (Black-eyed pea) DV% diff.
Folate 23µg 208µg 46%
Iron 0.54mg 2.51mg 25%
Vitamin C 17.1mg 0.4mg 19%
Potassium 816mg 278mg 16%
Vitamin B6 0.293mg 0.1mg 15%
Phosphorus 55mg 156mg 14%
Protein 1.53g 7.73g 12%
Zinc 0.24mg 1.29mg 10%
Copper 0.178mg 0.268mg 10%
Fiber 4.1g 6.5g 10%
Vitamin B1 0.112mg 0.202mg 8%
Magnesium 21mg 53mg 8%
Choline 16.5mg 32.2mg 3%
Manganese 0.397mg 0.475mg 3%
Selenium 0.7µg 2.5µg 3%
Vitamin B5 0.314mg 0.411mg 2%
Carbs 27.88g 20.76g 2%
Vitamin B2 0.032mg 0.055mg 2%
Calcium 17mg 24mg 1%
Polyunsaturated fat 0.076g 0.225g 1%
Vitamin A 7µg 1µg 1%
Vitamin K 2.3µg 1.7µg 1%
Fats 0.17g 0.53g 1%
Calories 118kcal 116kcal 0%
Net carbs 23.78g 14.26g N/A
Sugar 0.5g 3.3g N/A
Sodium 9mg 4mg 0%
Vitamin E 0.35mg 0.28mg 0%
Vitamin B3 0.552mg 0.495mg 0%
Saturated fat 0.037g 0.138g 0%
Monounsaturated fat 0.006g 0.044g 0%
Tryptophan 0.012mg 0.095mg 0%
Threonine 0.054mg 0.294mg 0%
Isoleucine 0.052mg 0.314mg 0%
Leucine 0.096mg 0.592mg 0%
Lysine 0.059mg 0.523mg 0%
Methionine 0.021mg 0.11mg 0%
Phenylalanine 0.071mg 0.451mg 0%
Valine 0.062mg 0.368mg 0%
Histidine 0.034mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more CarbsCarbs +34.3%
Contains more ProteinProtein +405.2%
Contains more FatsFats +211.8%
Contains more OtherOther +14.6%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains less Sat. FatSaturated fat -73.2%
Contains more Mono. FatMonounsaturated fat +633.3%
Contains more Poly. FatPolyunsaturated fat +196.1%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.