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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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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%
~equal in Copper ~0.178mg
~equal in Manganese ~0.397mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Yam
Yam
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +483.3%
Contains more Poly. FatPolyunsaturated fat +146.1%
Contains less Sat. FatSaturated 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 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Pea raw
18%
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.