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
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
18%
Minerals Daily Need Coverage Score
31%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 5.17g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Yam is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea raw contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pea raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)