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Yam vs Pea - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 5.17g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Pea
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Pea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Yam
40
Pea
Mineral Summary Score
19
Yam
20
Pea

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
2
:
6
Pea
Contains more Potassium +234.4%
Contains more Iron +172.2%
Contains more Calcium +47.1%
Contains more Magnesium +57.1%
Contains more Zinc +416.7%
Contains more Phosphorus +96.4%
Contains less Sodium -44.4%
Equal in Copper - 0.176
Contains more Potassium +234.4%
Contains more Iron +172.2%
Contains more Calcium +47.1%
Contains more Magnesium +57.1%
Contains more Zinc +416.7%
Contains more Phosphorus +96.4%
Contains less Sodium -44.4%
Equal in Copper - 0.176

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
3
:
6
Pea
Contains more Vitamin E +169.2%
Contains more Vitamin B5 +201.9%
Contains more Vitamin B6 +73.4%
Contains more Vitamin C +133.9%
Contains more Vitamin A +454.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +278.6%
Contains more Vitamin K +978.3%
Contains more Vitamin E +169.2%
Contains more Vitamin B5 +201.9%
Contains more Vitamin B6 +73.4%
Contains more Vitamin C +133.9%
Contains more Vitamin A +454.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +278.6%
Contains more Vitamin K +978.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
33%
Pea
Carbohydrates
28%
Yam
14%
Pea
Fats
1%
Yam
2%
Pea

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Pea Opinion
Calories 118 81 Yam
Protein 1.53 5.42 Pea
Fats 0.17 0.4 Pea
Vitamin C 17.1 40 Pea
Carbs 27.88 14.45 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 1.47 Pea
Calcium 17 25 Pea
Potassium 816 244 Yam
Magnesium 21 33 Pea
Sugars 0.5 5.67 Pea
Fiber 4.1 5.7 Pea
Copper 0.178 0.176 Yam
Zinc 0.24 1.24 Pea
Starch
Phosphorus 55 108 Pea
Sodium 9 5 Pea
Vitamin A 138 765 Pea
Vitamin E 0.35 0.13 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.266 Pea
Vitamin B2 0.032 0.132 Pea
Vitamin B3 0.552 2.09 Pea
Vitamin B5 0.314 0.104 Yam
Vitamin B6 0.293 0.169 Yam
Vitamin B12 0 0
Vitamin K 2.3 24.8 Pea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.071 Yam
Monounsaturated Fat 0.006 0.035 Pea
Polyunsaturated fat 0.076 0.187 Pea
Tryptophan 0.012 0.037 Pea
Threonine 0.054 0.203 Pea
Isoleucine 0.052 0.195 Pea
Leucine 0.096 0.323 Pea
Lysine 0.059 0.317 Pea
Methionine 0.021 0.082 Pea
Phenylalanine 0.071 0.2 Pea
Valine 0.062 0.235 Pea
Histidine 0.034 0.107 Pea
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.