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Pea vs Sweet potato - In-Depth Nutrition Comparison

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Differences between Pea and Sweet potato

  • Pea has more Vitamin C, Vitamin K, Vitamin B1, Folate, Fiber, Iron, Vitamin B3, and Phosphorus, while Sweet potato has more Vitamin A RAE, and Vitamin B5.
  • Sweet potato's daily need coverage for Vitamin A RAE is 75% higher.
  • Sweet potato contains 17 times less Vitamin C than Pea. Pea contains 40mg of Vitamin C, while Sweet potato contains 2.4mg.

The food types used in this comparison are Peas, green, raw and Sweet potato, raw, unprepared.

Infographic

Pea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +141%
Contains more Magnesium +32%
Contains more Phosphorus +129.8%
Contains less Sodium -90.9%
Contains more Zinc +313.3%
Contains more Copper +16.6%
Contains more Calcium +20%
Contains more Potassium +38.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Iron +141%
Contains more Magnesium +32%
Contains more Phosphorus +129.8%
Contains less Sodium -90.9%
Contains more Zinc +313.3%
Contains more Copper +16.6%
Contains more Calcium +20%
Contains more Potassium +38.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pea
6
:
Contains more Vitamin C +1566.7%
Contains more Vitamin B1 +241%
Contains more Vitamin B2 +116.4%
Contains more Vitamin B3 +275.2%
Contains more Folate +490.9%
Contains more Vitamin K +1277.8%
Contains more Vitamin A +1754.5%
Contains more Vitamin E +100%
Contains more Vitamin B5 +669.2%
Contains more Vitamin B6 +23.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +1566.7%
Contains more Vitamin B1 +241%
Contains more Vitamin B2 +116.4%
Contains more Vitamin B3 +275.2%
Contains more Folate +490.9%
Contains more Vitamin K +1277.8%
Contains more Vitamin A +1754.5%
Contains more Vitamin E +100%
Contains more Vitamin B5 +669.2%
Contains more Vitamin B6 +23.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +245.2%
Contains more Fats +700%
Contains more Carbs +39.2%
Contains more Other +12.6%
Equal in Water - 77.28
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +245.2%
Contains more Fats +700%
Contains more Carbs +39.2%
Contains more Other +12.6%
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3400%
Contains more Polyunsaturated fat +1235.7%
Contains less Saturated Fat -74.6%
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +3400%
Contains more Polyunsaturated fat +1235.7%
Contains less Saturated Fat -74.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +98%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +700%
Contains more Fructose +79.5%
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +98%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +700%
Contains more Fructose +79.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pea Sweet potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pea Sweet potato Opinion
Net carbs 8.75g 17.12g Sweet potato
Protein 5.42g 1.57g Pea
Fats 0.4g 0.05g Pea
Carbs 14.45g 20.12g Sweet potato
Calories 81kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.39g 0.7g Sweet potato
Sugar 5.67g 4.18g Sweet potato
Fiber 5.7g 3g Pea
Calcium 25mg 30mg Sweet potato
Iron 1.47mg 0.61mg Pea
Magnesium 33mg 25mg Pea
Phosphorus 108mg 47mg Pea
Potassium 244mg 337mg Sweet potato
Sodium 5mg 55mg Pea
Zinc 1.24mg 0.3mg Pea
Copper 0.176mg 0.151mg Pea
Vitamin A 765IU 14187IU Sweet potato
Vitamin A RAE 38µg 709µg Sweet potato
Vitamin E 0.13mg 0.26mg Sweet potato
Vitamin C 40mg 2.4mg Pea
Vitamin B1 0.266mg 0.078mg Pea
Vitamin B2 0.132mg 0.061mg Pea
Vitamin B3 2.09mg 0.557mg Pea
Vitamin B5 0.104mg 0.8mg Sweet potato
Vitamin B6 0.169mg 0.209mg Sweet potato
Folate 65µg 11µg Pea
Vitamin K 24.8µg 1.8µg Pea
Tryptophan 0.037mg 0.031mg Pea
Threonine 0.203mg 0.083mg Pea
Isoleucine 0.195mg 0.055mg Pea
Leucine 0.323mg 0.092mg Pea
Lysine 0.317mg 0.066mg Pea
Methionine 0.082mg 0.029mg Pea
Phenylalanine 0.2mg 0.089mg Pea
Valine 0.235mg 0.086mg Pea
Histidine 0.107mg 0.031mg Pea
Saturated Fat 0.071g 0.018g Sweet potato
Monounsaturated Fat 0.035g 0.001g Pea
Polyunsaturated fat 0.187g 0.014g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Sweet potato
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Pea
85%
Sweet potato
Minerals Daily Need Coverage Score
31%
Pea
21%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 1.49g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.053g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.