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Peas vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between peas and sweet potato

  • Peas have more vitamin B5, vitamin K, vitamin B1, vitamin C, folate, iron, manganese, phosphorus, and fiber; however, sweet potato has more vitamin A.
  • Peas' daily need coverage for vitamin B5 is 3044% more.
  • Peas have 14 times more vitamin K than sweet potato. Peas have 25.9µg of vitamin K, while sweet potato has 1.8µg.
  • Sweet potato has a higher glycemic index than peas.

The food varieties used in the comparison are Peas, green, cooked, boiled, drained, without salt and Sweet potato, raw, unprepared.

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
8
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +56%
Contains more IronIron +152.5%
Contains more CopperCopper +14.6%
Contains more ZincZinc +296.7%
Contains more PhosphorusPhosphorus +148.9%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +103.5%
Contains more SeleniumSelenium +216.7%
Contains more CalciumCalcium +11.1%
Contains more PotassiumPotassium +24.4%

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.
Peas
8
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +491.7%
Contains more Vitamin B1Vitamin B1 +232.1%
Contains more Vitamin B2Vitamin B2 +144.3%
Contains more Vitamin B3Vitamin B3 +262.8%
Contains more Vitamin B5Vitamin B5 +19025%
Contains more Vitamin KVitamin K +1338.9%
Contains more FolateFolate +472.7%
Contains more CholineCholine +141.5%
Contains more Vitamin AVitamin A +1672.5%
Contains more Vitamin EVitamin E +85.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.209mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peas Sweet potato DV% diff.
Vitamin B5 153mg 0.8mg 3044%
Vitamin A 40µg 709µg 74%
Vitamin K 25.9µg 1.8µg 20%
Vitamin B1 0.259mg 0.078mg 15%
Vitamin C 14.2mg 2.4mg 13%
Folate 63µg 11µg 13%
Iron 1.54mg 0.61mg 12%
Manganese 0.525mg 0.258mg 12%
Phosphorus 117mg 47mg 10%
Fiber 5.5g 3g 10%
Vitamin B3 2.021mg 0.557mg 9%
Protein 5.36g 1.57g 8%
Zinc 1.19mg 0.3mg 8%
Vitamin B2 0.149mg 0.061mg 7%
Starch 12.65g 5%
Choline 29.7mg 12.3mg 3%
Magnesium 39mg 25mg 3%
Sodium 3mg 55mg 2%
Selenium 1.9µg 0.6µg 2%
Potassium 271mg 337mg 2%
Copper 0.173mg 0.151mg 2%
Polyunsaturated fat 0.102g 0.014g 1%
Vitamin E 0.14mg 0.26mg 1%
Carbs 15.63g 20.12g 1%
Vitamin B6 0.216mg 0.209mg 1%
Calories 84kcal 86kcal 0%
Fats 0.22g 0.05g 0%
Net carbs 10.13g 17.12g N/A
Calcium 27mg 30mg 0%
Sugar 5.93g 4.18g N/A
Saturated fat 0.039g 0.018g 0%
Monounsaturated fat 0.019g 0.001g 0%
Tryptophan 0.037mg 0.031mg 0%
Threonine 0.201mg 0.083mg 0%
Isoleucine 0.193mg 0.055mg 0%
Leucine 0.32mg 0.092mg 0%
Lysine 0.314mg 0.066mg 0%
Methionine 0.081mg 0.029mg 0%
Phenylalanine 0.198mg 0.089mg 0%
Valine 0.232mg 0.086mg 0%
Histidine 0.105mg 0.031mg 0%
Fructose 0.41g 0.7g 0%

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +241.4%
Contains more FatsFats +340%
Contains more CarbsCarbs +28.7%
~equal in Water ~77.28g
~equal in Other ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peas
2
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +1800%
Contains more Poly. FatPolyunsaturated fat +628.6%
Contains less Sat. FatSaturated fat -53.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peas
2
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
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 SucroseSucrose +107.1%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +638.5%
Contains more FructoseFructose +70.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

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/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.