Peas vs. Yam — In-Depth Nutrition Comparison
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What are the differences between peas and yam?
- Peas are higher in vitamin B5, vitamin K, vitamin B1, vitamin A, iron, folate, phosphorus, vitamin B2, and vitamin B3, yet yam is higher in potassium.
- Peas' daily need coverage for vitamin B5 is 3054% more.
- Peas have 11 times more vitamin K than yam. While peas have 25.9µg of vitamin K, yam has only 2.3µg.
We used Peas, green, cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt types in this article.
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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 | +116.7% |
| Contains more CalciumCalcium | +92.9% |
| Contains more IronIron | +196.2% |
| Contains more CopperCopper | +13.8% |
| Contains more ZincZinc | +495% |
| Contains more PhosphorusPhosphorus | +138.8% |
| Contains less SodiumSodium | -62.5% |
| Contains more ManganeseManganese | +41.5% |
| Contains more SeleniumSelenium | +171.4% |
| Contains more PotassiumPotassium | +147.2% |
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 | +17.4% |
| Contains more Vitamin AVitamin A | +566.7% |
| Contains more Vitamin B1Vitamin B1 | +172.6% |
| Contains more Vitamin B2Vitamin B2 | +432.1% |
| Contains more Vitamin B3Vitamin B3 | +266.1% |
| Contains more Vitamin B5Vitamin B5 | +49096.1% |
| Contains more Vitamin KVitamin K | +1026.1% |
| Contains more FolateFolate | +293.8% |
| Contains more CholineCholine | +83.3% |
| Contains more Vitamin EVitamin E | +142.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 153mg | 0.311mg | 3054% |
| Vitamin K | 25.9µg | 2.3µg | 20% |
| Vitamin B1 | 0.259mg | 0.095mg | 14% |
| Iron | 1.54mg | 0.52mg | 13% |
| Folate | 63µg | 16µg | 12% |
| Potassium | 271mg | 670mg | 12% |
| Phosphorus | 117mg | 49mg | 10% |
| Vitamin B3 | 2.021mg | 0.552mg | 9% |
| Vitamin B2 | 0.149mg | 0.028mg | 9% |
| Zinc | 1.19mg | 0.2mg | 9% |
| Protein | 5.36g | 1.49g | 8% |
| Manganese | 0.525mg | 0.371mg | 7% |
| Fiber | 5.5g | 3.9g | 6% |
| Magnesium | 39mg | 18mg | 5% |
| Carbs | 15.63g | 27.48g | 4% |
| Vitamin A | 40µg | 6µg | 4% |
| Choline | 29.7mg | 16.2mg | 2% |
| Selenium | 1.9µg | 0.7µg | 2% |
| Calories | 84kcal | 116kcal | 2% |
| Copper | 0.173mg | 0.152mg | 2% |
| Vitamin C | 14.2mg | 12.1mg | 2% |
| Vitamin E | 0.14mg | 0.34mg | 1% |
| Vitamin B6 | 0.216mg | 0.228mg | 1% |
| Fructose | 0.41g | 1% | |
| Calcium | 27mg | 14mg | 1% |
| Fats | 0.22g | 0.14g | 0% |
| Net carbs | 10.13g | 23.58g | N/A |
| Sugar | 5.93g | 0.49g | N/A |
| Sodium | 3mg | 8mg | 0% |
| Saturated fat | 0.039g | 0.029g | 0% |
| Monounsaturated fat | 0.019g | 0.005g | 0% |
| Polyunsaturated fat | 0.102g | 0.06g | 0% |
| Tryptophan | 0.037mg | 0.012mg | 0% |
| Threonine | 0.201mg | 0.052mg | 0% |
| Isoleucine | 0.193mg | 0.05mg | 0% |
| Leucine | 0.32mg | 0.094mg | 0% |
| Lysine | 0.314mg | 0.058mg | 0% |
| Methionine | 0.081mg | 0.02mg | 0% |
| Phenylalanine | 0.198mg | 0.069mg | 0% |
| Valine | 0.232mg | 0.06mg | 0% |
| Histidine | 0.105mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +259.7% |
| Contains more FatsFats | +57.1% |
| Contains more OtherOther | +21.1% |
| Contains more CarbsCarbs | +75.8% |
~equal in
Water
~70.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +280% |
| Contains more Poly. FatPolyunsaturated fat | +70% |
| Contains less Sat. FatSaturated fat | -25.6% |
