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

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Summary of differences between yardlong beans and cowpea (Black-eyed pea)

Yardlong beans has more vitamin C and vitamin A, while cowpea (Black-eyed pea) has more folate, copper, iron, phosphorus, manganese, vitamin B1, zinc, and vitamin B5.
Cowpea (Black-eyed pea) covers your daily need for folate, 41% more than yardlong beans.
Yardlong beans contains 41 times more vitamin C than cowpea (Black-eyed pea). While yardlong beans contains 16.2mg of vitamin C, cowpea (Black-eyed pea) contains only 0.4mg.
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 Yardlong bean, cooked, boiled, drained, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, 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.

Yardlong beans

Cowpea (Black-eyed pea)

Contains more CalciumCalcium

+83.3%

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%

~equal in Potassium ~278mg

~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.

Yardlong beans

Cowpea (Black-eyed pea)

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%

Contains more Vitamin B1Vitamin B1	+137.6%
Contains more Vitamin B5Vitamin B5	+705.9%
Contains more Vitamin B6Vitamin B6	+316.7%
Contains more FolateFolate	+362.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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