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, vitamin A, iron, folate, vitamin B3, and zinc; 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.
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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.
| Contains more MagnesiumMagnesium | +57.1% |
| Contains more CalciumCalcium | +47.1% |
| Contains more IronIron | +172.2% |
| Contains more ZincZinc | +416.7% |
| Contains more PhosphorusPhosphorus | +96.4% |
| Contains less SodiumSodium | -44.4% |
| Contains more SeleniumSelenium | +157.1% |
| Contains more PotassiumPotassium | +234.4% |
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.
| Contains more Vitamin CVitamin C | +133.9% |
| Contains more Vitamin AVitamin A | +442.9% |
| Contains more Vitamin B1Vitamin B1 | +137.5% |
| Contains more Vitamin B2Vitamin B2 | +312.5% |
| Contains more Vitamin B3Vitamin B3 | +278.6% |
| Contains more Vitamin KVitamin K | +978.3% |
| Contains more FolateFolate | +182.6% |
| Contains more CholineCholine | +72.1% |
| Contains more Vitamin EVitamin E | +169.2% |
| Contains more Vitamin B5Vitamin B5 | +201.9% |
| Contains more Vitamin B6Vitamin B6 | +73.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 40mg | 17.1mg | 25% |
| Vitamin K | 24.8µg | 2.3µg | 19% |
| Potassium | 244mg | 816mg | 17% |
| Vitamin B1 | 0.266mg | 0.112mg | 13% |
| Iron | 1.47mg | 0.54mg | 12% |
| Folate | 65µg | 23µg | 11% |
| Vitamin B6 | 0.169mg | 0.293mg | 10% |
| Vitamin B3 | 2.09mg | 0.552mg | 10% |
| Zinc | 1.24mg | 0.24mg | 9% |
| Protein | 5.42g | 1.53g | 8% |
| Phosphorus | 108mg | 55mg | 8% |
| Vitamin B2 | 0.132mg | 0.032mg | 8% |
| Fiber | 5.7g | 4.1g | 6% |
| Carbs | 14.45g | 27.88g | 4% |
| Vitamin B5 | 0.104mg | 0.314mg | 4% |
| Magnesium | 33mg | 21mg | 3% |
| Vitamin A | 38µg | 7µg | 3% |
| Choline | 28.4mg | 16.5mg | 2% |
| Calories | 81kcal | 118kcal | 2% |
| Selenium | 1.8µg | 0.7µg | 2% |
| Calcium | 25mg | 17mg | 1% |
| Manganese | 0.41mg | 0.397mg | 1% |
| Polyunsaturated fat | 0.187g | 0.076g | 1% |
| Vitamin E | 0.13mg | 0.35mg | 1% |
| Fats | 0.4g | 0.17g | 0% |
| Net carbs | 8.75g | 23.78g | N/A |
| Sugar | 5.67g | 0.5g | N/A |
| Copper | 0.176mg | 0.178mg | 0% |
| Sodium | 5mg | 9mg | 0% |
| Saturated fat | 0.071g | 0.037g | 0% |
| Monounsaturated fat | 0.035g | 0.006g | 0% |
| Tryptophan | 0.037mg | 0.012mg | 0% |
| Threonine | 0.203mg | 0.054mg | 0% |
| Isoleucine | 0.195mg | 0.052mg | 0% |
| Leucine | 0.323mg | 0.096mg | 0% |
| Lysine | 0.317mg | 0.059mg | 0% |
| Methionine | 0.082mg | 0.021mg | 0% |
| Phenylalanine | 0.2mg | 0.071mg | 0% |
| Valine | 0.235mg | 0.062mg | 0% |
| Histidine | 0.107mg | 0.034mg | 0% |
| Fructose | 0.39g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +254.2% |
| Contains more FatsFats | +135.3% |
| Contains more WaterWater | +13.3% |
| Contains more CarbsCarbs | +92.9% |
~equal in
Other
~0.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +483.3% |
| Contains more Poly. FatPolyunsaturated fat | +146.1% |
| Contains less Sat. FatSaturated fat | -47.9% |