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

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

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Summary of differences between Yardlong bean (Asparagus bean) and Cowpea (Black-eyed pea)

  • Yardlong bean (Asparagus bean) has more Vitamin C, while Cowpea (Black-eyed pea) has more Folate, Copper, Iron, Phosphorus, Manganese, Vitamin B1, Zinc, Vitamin B5, and Vitamin B6.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 41% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 41 times more Vitamin C than Cowpea (Black-eyed pea). While Yardlong bean (Asparagus bean) contains 16.2mg of Vitamin C, Cowpea (Black-eyed pea) contains only 0.4mg.

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.

Infographic

Yardlong bean (Asparagus bean) 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
7
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +83.3%
Contains more Iron +156.1%
Contains more Magnesium +26.2%
Contains more Phosphorus +173.7%
Contains more Zinc +258.3%
Contains more Copper +470.2%
Contains more Manganese +136.3%
Contains more Selenium +66.7%
Equal in Potassium - 278
Equal in Sodium - 4
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +83.3%
Contains more Iron +156.1%
Contains more Magnesium +26.2%
Contains more Phosphorus +173.7%
Contains more Zinc +258.3%
Contains more Copper +470.2%
Contains more Manganese +136.3%
Contains more Selenium +66.7%
Equal in Potassium - 278
Equal in Sodium - 4

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 bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +2900%
Contains more Vitamin C +3950%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +27.3%
Contains more Vitamin B1 +137.6%
Contains more Vitamin B5 +705.9%
Contains more Vitamin B6 +316.7%
Contains more Folate +362.2%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin A +2900%
Contains more Vitamin C +3950%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +27.3%
Contains more Vitamin B1 +137.6%
Contains more Vitamin B5 +705.9%
Contains more Vitamin B6 +316.7%
Contains more Folate +362.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Water +24.9%
Contains more Protein +205.5%
Contains more Fats +430%
Contains more Carbs +126.1%
Contains more Other +30.6%
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Cowpea (Black-eyed pea)
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 Water +24.9%
Contains more Protein +205.5%
Contains more Fats +430%
Contains more Carbs +126.1%
Contains more Other +30.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -81.2%
Contains more Monounsaturated Fat +388.9%
Contains more Polyunsaturated fat +435.7%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -81.2%
Contains more Monounsaturated Fat +388.9%
Contains more Polyunsaturated fat +435.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Cowpea (Black-eyed pea) Opinion
Net carbs 9.18g 14.26g Cowpea (Black-eyed pea)
Protein 2.53g 7.73g Cowpea (Black-eyed pea)
Fats 0.1g 0.53g Cowpea (Black-eyed pea)
Carbs 9.18g 20.76g Cowpea (Black-eyed pea)
Calories 47kcal 116kcal Cowpea (Black-eyed pea)
Sugar 3.3g Yardlong bean (Asparagus bean)
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 44mg 24mg Yardlong bean (Asparagus bean)
Iron 0.98mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 42mg 53mg Cowpea (Black-eyed pea)
Phosphorus 57mg 156mg Cowpea (Black-eyed pea)
Potassium 290mg 278mg Yardlong bean (Asparagus bean)
Sodium 4mg 4mg
Zinc 0.36mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.047mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.201mg 0.475mg Cowpea (Black-eyed pea)
Selenium 1.5µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 450IU 15IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 1µg Yardlong bean (Asparagus bean)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 16.2mg 0.4mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.099mg 0.055mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.495mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.024mg 0.1mg Cowpea (Black-eyed pea)
Folate 45µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.029mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.094mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.135mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.18mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.166mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.036mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.139mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.146mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.082mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.026g 0.138g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.042g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

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

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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
15%
Yardlong bean (Asparagus bean)
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.112g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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 contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.