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Pea vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between Pea and Sweet potato

  • Pea has more Vitamin B5, Vitamin K, Vitamin B1, Vitamin C, Folate, Iron, Manganese, Phosphorus, and Fiber, however, Sweet potato has more Vitamin A RAE.
  • Pea's daily need coverage for Vitamin B5 is 3044% more.
  • Pea has 14 times more Vitamin K than Sweet potato. Pea has 25.9µg of Vitamin K, while Sweet potato has 1.8µg.

The food varieties used in the comparison are Peas, green, cooked, boiled, drained, without salt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +152.5%
Contains more Magnesium +56%
Contains more Phosphorus +148.9%
Contains less Sodium -94.5%
Contains more Zinc +296.7%
Contains more Copper +14.6%
Contains more Manganese +103.5%
Contains more Selenium +216.7%
Contains more Calcium +11.1%
Contains more Potassium +24.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Iron +152.5%
Contains more Magnesium +56%
Contains more Phosphorus +148.9%
Contains less Sodium -94.5%
Contains more Zinc +296.7%
Contains more Copper +14.6%
Contains more Manganese +103.5%
Contains more Selenium +216.7%
Contains more Calcium +11.1%
Contains more Potassium +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.
Pea
8
:
Contains more Vitamin C +491.7%
Contains more Vitamin B1 +232.1%
Contains more Vitamin B2 +144.3%
Contains more Vitamin B3 +262.8%
Contains more Vitamin B5 +19025%
Contains more Folate +472.7%
Contains more Vitamin K +1338.9%
Contains more Vitamin A +1671.2%
Contains more Vitamin E +85.7%
Equal in Vitamin B6 - 0.209
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
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 +491.7%
Contains more Vitamin B1 +232.1%
Contains more Vitamin B2 +144.3%
Contains more Vitamin B3 +262.8%
Contains more Vitamin B5 +19025%
Contains more Folate +472.7%
Contains more Vitamin K +1338.9%
Contains more Vitamin A +1671.2%
Contains more Vitamin E +85.7%
Equal in Vitamin B6 - 0.209

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +241.4%
Contains more Fats +340%
Contains more Carbs +28.7%
Equal in Water - 77.28
Equal in Other - 0.98
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 Protein +241.4%
Contains more Fats +340%
Contains more Carbs +28.7%
Equal in Water - 77.28
Equal in Other - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1800%
Contains more Polyunsaturated fat +628.6%
Contains less Saturated Fat -53.8%
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +1800%
Contains more Polyunsaturated fat +628.6%
Contains less Saturated Fat -53.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +107.1%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +638.5%
Contains more Fructose +70.7%
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 Sucrose +107.1%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +638.5%
Contains more Fructose +70.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pea Sweet potato Opinion
Net carbs 10.13g 17.12g Sweet potato
Protein 5.36g 1.57g Pea
Fats 0.22g 0.05g Pea
Carbs 15.63g 20.12g Sweet potato
Calories 84kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.41g 0.7g Sweet potato
Sugar 5.93g 4.18g Sweet potato
Fiber 5.5g 3g Pea
Calcium 27mg 30mg Sweet potato
Iron 1.54mg 0.61mg Pea
Magnesium 39mg 25mg Pea
Phosphorus 117mg 47mg Pea
Potassium 271mg 337mg Sweet potato
Sodium 3mg 55mg Pea
Zinc 1.19mg 0.3mg Pea
Copper 0.173mg 0.151mg Pea
Manganese 0.525mg 0.258mg Pea
Selenium 1.9µg 0.6µg Pea
Vitamin A 801IU 14187IU Sweet potato
Vitamin A RAE 40µg 709µg Sweet potato
Vitamin E 0.14mg 0.26mg Sweet potato
Vitamin C 14.2mg 2.4mg Pea
Vitamin B1 0.259mg 0.078mg Pea
Vitamin B2 0.149mg 0.061mg Pea
Vitamin B3 2.021mg 0.557mg Pea
Vitamin B5 153mg 0.8mg Pea
Vitamin B6 0.216mg 0.209mg Pea
Folate 63µg 11µg Pea
Vitamin K 25.9µg 1.8µg Pea
Tryptophan 0.037mg 0.031mg Pea
Threonine 0.201mg 0.083mg Pea
Isoleucine 0.193mg 0.055mg Pea
Leucine 0.32mg 0.092mg Pea
Lysine 0.314mg 0.066mg Pea
Methionine 0.081mg 0.029mg Pea
Phenylalanine 0.198mg 0.089mg Pea
Valine 0.232mg 0.086mg Pea
Histidine 0.105mg 0.031mg Pea
Saturated Fat 0.039g 0.018g Sweet potato
Monounsaturated Fat 0.019g 0.001g Pea
Polyunsaturated fat 0.102g 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 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
798%
Pea
85%
Sweet potato
Minerals Daily Need Coverage Score
34%
Pea
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea 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 - 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.