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Peas vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between peas and sweet potatoes

  • Peas have more vitamin B5, vitamin K, folate, vitamin B1, iron, phosphorus, fiber, and zinc; however, sweet potatoes are higher in vitamin A and potassium.
  • Peas cover your daily need for vitamin B5, 3042% more than sweet potatoes.
  • Peas have 11 times more vitamin K than sweet potatoes. While peas have 25.9µg of vitamin K, sweet potatoes have only 2.3µg.
  • The glycemic index of sweet potatoes is higher.

These are the specific foods used in this comparison Peas, green, cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Peas vs Sweet potato 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.
Peas
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more MagnesiumMagnesium +44.4%
Contains more IronIron +123.2%
Contains more ZincZinc +271.9%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +850%
Contains more CalciumCalcium +40.7%
Contains more PotassiumPotassium +75.3%
~equal in Copper ~0.161mg
~equal in Manganese ~0.497mg

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.
Peas
7
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 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin B1Vitamin B1 +142.1%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B3Vitamin B3 +35.9%
Contains more Vitamin B5Vitamin B5 +17207.7%
Contains more Vitamin KVitamin K +1026.1%
Contains more FolateFolate +950%
Contains more CholineCholine +126.7%
Contains more Vitamin CVitamin C +38%
Contains more Vitamin AVitamin A +2302.5%
Contains more Vitamin EVitamin E +407.1%
Contains more Vitamin B6Vitamin B6 +32.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peas
3
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +166.7%
Contains more FatsFats +46.7%
Contains more CarbsCarbs +32.5%
Contains more OtherOther +46.7%
~equal in Water ~75.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peas
3
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +850%
~equal in Polyunsaturated fat ~0.092g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peas
1
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more SucroseSucrose +128.9%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +338.5%
Contains more FructoseFructose +22%
Contains more MaltoseMaltose +1633.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peas Sweet potato DV% diff.
Vitamin B5 153mg 0.884mg 3042%
Vitamin A 40µg 961µg 102%
Vitamin K 25.9µg 2.3µg 20%
Folate 63µg 6µg 14%
Vitamin B1 0.259mg 0.107mg 13%
Iron 1.54mg 0.69mg 11%
Phosphorus 117mg 54mg 9%
Fiber 5.5g 3.3g 9%
Zinc 1.19mg 0.32mg 8%
Protein 5.36g 2.01g 7%
Potassium 271mg 475mg 6%
Vitamin C 14.2mg 19.6mg 6%
Vitamin B6 0.216mg 0.286mg 5%
Vitamin E 0.14mg 0.71mg 4%
Selenium 1.9µg 0.2µg 3%
Vitamin B3 2.021mg 1.487mg 3%
Starch 7.05g 3%
Magnesium 39mg 27mg 3%
Vitamin B2 0.149mg 0.106mg 3%
Choline 29.7mg 13.1mg 3%
Carbs 15.63g 20.71g 2%
Manganese 0.525mg 0.497mg 1%
Sodium 3mg 36mg 1%
Calcium 27mg 38mg 1%
Copper 0.173mg 0.161mg 1%
Calories 84kcal 90kcal 0%
Fats 0.22g 0.15g 0%
Net carbs 10.13g 17.41g N/A
Sugar 5.93g 6.48g N/A
Saturated fat 0.039g 0.052g 0%
Monounsaturated fat 0.019g 0.002g 0%
Polyunsaturated fat 0.102g 0.092g 0%
Tryptophan 0.037mg 0.04mg 0%
Threonine 0.201mg 0.107mg 0%
Isoleucine 0.193mg 0.07mg 0%
Leucine 0.32mg 0.118mg 0%
Lysine 0.314mg 0.084mg 0%
Methionine 0.081mg 0.037mg 0%
Phenylalanine 0.198mg 0.114mg 0%
Valine 0.232mg 0.11mg 0%
Histidine 0.105mg 0.039mg 0%
Fructose 0.41g 0.5g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peas Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
735%
Peas
47%
Sweet potato
Minerals Daily Need Coverage Score
34%
Peas
25%
Sweet potato

Comparison summary

Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food is lower in Sugar?
Peas
Peas is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Peas
Peas contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Peas
Peas is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Peas
Peas is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Peas
Peas is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.