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  6. Pea raw vs. Yam

Pea raw vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Pea raw and Yam

  • Pea raw has more Vitamin C, Vitamin K, Vitamin B1, Iron, Folate, Vitamin B3, Zinc, and Vitamin B2, however, Yam is higher in Potassium, and Vitamin B6.
  • Pea raw covers your daily Vitamin C needs 25% more than Yam.
  • Yam contains 11 times less Vitamin K than Pea raw. Pea raw contains 24.8µg of Vitamin K, while Yam contains 2.3µg.

Food varieties used in this article are Peas, green, raw and Yam, raw.

Infographic

Pea raw vs Yam 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.
Pea raw
Pea raw
8
:
2
Yam
Yam
Contains more Calcium +47.1%
Contains more Iron +172.2%
Contains more Magnesium +57.1%
Contains more Phosphorus +96.4%
Contains less Sodium -44.4%
Contains more Zinc +416.7%
Contains more Selenium +157.1%
Contains more Potassium +234.4%
Equal in Copper - 0.178
Equal in Manganese - 0.397
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +47.1%
Contains more Iron +172.2%
Contains more Magnesium +57.1%
Contains more Phosphorus +96.4%
Contains less Sodium -44.4%
Contains more Zinc +416.7%
Contains more Selenium +157.1%
Contains more Potassium +234.4%
Equal in Copper - 0.178
Equal in Manganese - 0.397

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.
Pea raw
Pea raw
7
:
3
Yam
Yam
Contains more Vitamin A +454.3%
Contains more Vitamin C +133.9%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +278.6%
Contains more Folate +182.6%
Contains more Vitamin K +978.3%
Contains more Vitamin E +169.2%
Contains more Vitamin B5 +201.9%
Contains more Vitamin B6 +73.4%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +454.3%
Contains more Vitamin C +133.9%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +278.6%
Contains more Folate +182.6%
Contains more Vitamin K +978.3%
Contains more Vitamin E +169.2%
Contains more Vitamin B5 +201.9%
Contains more Vitamin B6 +73.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea raw
Pea raw
4
:
1
Yam
Yam
Contains more Protein +254.2%
Contains more Fats +135.3%
Contains more Water +13.3%
Contains more Carbs +92.9%
Equal in Other - 0.82
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +254.2%
Contains more Fats +135.3%
Contains more Water +13.3%
Contains more Carbs +92.9%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea raw
Pea raw
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +483.3%
Contains more Polyunsaturated fat +146.1%
Contains less Saturated Fat -47.9%
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +483.3%
Contains more Polyunsaturated fat +146.1%
Contains less Saturated Fat -47.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea raw Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pea raw Yam Opinion
Net carbs 8.75g 23.78g Yam
Protein 5.42g 1.53g Pea raw
Fats 0.4g 0.17g Pea raw
Carbs 14.45g 27.88g Yam
Calories 81kcal 118kcal Yam
Fructose 0.39g Pea raw
Sugar 5.67g 0.5g Yam
Fiber 5.7g 4.1g Pea raw
Calcium 25mg 17mg Pea raw
Iron 1.47mg 0.54mg Pea raw
Magnesium 33mg 21mg Pea raw
Phosphorus 108mg 55mg Pea raw
Potassium 244mg 816mg Yam
Sodium 5mg 9mg Pea raw
Zinc 1.24mg 0.24mg Pea raw
Copper 0.176mg 0.178mg Yam
Manganese 0.41mg 0.397mg Pea raw
Selenium 1.8µg 0.7µg Pea raw
Vitamin A 765IU 138IU Pea raw
Vitamin A RAE 38µg 7µg Pea raw
Vitamin E 0.13mg 0.35mg Yam
Vitamin C 40mg 17.1mg Pea raw
Vitamin B1 0.266mg 0.112mg Pea raw
Vitamin B2 0.132mg 0.032mg Pea raw
Vitamin B3 2.09mg 0.552mg Pea raw
Vitamin B5 0.104mg 0.314mg Yam
Vitamin B6 0.169mg 0.293mg Yam
Folate 65µg 23µg Pea raw
Vitamin K 24.8µg 2.3µg Pea raw
Tryptophan 0.037mg 0.012mg Pea raw
Threonine 0.203mg 0.054mg Pea raw
Isoleucine 0.195mg 0.052mg Pea raw
Leucine 0.323mg 0.096mg Pea raw
Lysine 0.317mg 0.059mg Pea raw
Methionine 0.082mg 0.021mg Pea raw
Phenylalanine 0.2mg 0.071mg Pea raw
Valine 0.235mg 0.062mg Pea raw
Histidine 0.107mg 0.034mg Pea raw
Saturated Fat 0.071g 0.037g Yam
Monounsaturated Fat 0.035g 0.006g Pea raw
Polyunsaturated fat 0.187g 0.076g Pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Pea raw
19%
Yam
Minerals Daily Need Coverage Score
31%
Pea raw
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 5.17g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.