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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, cowpea (Black-eyed pea) has more folate, iron, copper, phosphorus, manganese, zinc, vitamin B1, and vitamin B5.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 37% more.
  • Yardlong bean (Asparagus bean) raw has 58 times more vitamin A than cowpea (Black-eyed pea). Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than cowpea (Black-eyed pea).

The food varieties used in the comparison are Yardlong bean, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Yardlong bean (Asparagus bean) raw vs Cowpea (Black-eyed pea) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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 CalciumCalcium +108.3%
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%
~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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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 +4600%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B2Vitamin B2 +100%
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 FolateFolate +235.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 WaterWater +25.4%
Contains more ProteinProtein +176.1%
Contains more FatsFats +32.5%
Contains more CarbsCarbs +148.6%
Contains more OtherOther +56.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 -23.9%
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +33.1%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.