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Pea vs Yam - In-Depth Nutrition Comparison

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A recap on differences between Pea and Yam

  • Pea has more Vitamin C, Vitamin K, Vitamin B1, Iron, Folate, Vitamin B3, Zinc and Vitamin B2, however Yam is higher in Potassium and Vitamin B6.
  • Pea covers your daily Vitamin C needs 25% more than Yam.
  • Yam contains 11 times less Vitamin K than Pea. Pea contains 24.8µg of Vitamin K, while Yam contains 2.3µg.

Food varieties used in this article are Peas, green, raw and Yam, raw.

Infographic

Pea vs Yam infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pea
6
:
2
Yam
Contains more Iron +172.2%
Contains more Calcium +47.1%
Contains more Magnesium +57.1%
Contains more Zinc +416.7%
Contains more Phosphorus +96.4%
Contains less Sodium -44.4%
Contains more Potassium +234.4%
Equal in Copper - 0.178
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +172.2%
Contains more Calcium +47.1%
Contains more Magnesium +57.1%
Contains more Zinc +416.7%
Contains more Phosphorus +96.4%
Contains less Sodium -44.4%
Contains more Potassium +234.4%
Equal in Copper - 0.178

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
7
:
3
Yam
Contains more Vitamin C +133.9%
Contains more Vitamin A +454.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +278.6%
Contains more Vitamin K +978.3%
Contains more Folate +182.6%
Contains more Vitamin E +169.2%
Contains more Vitamin B5 +201.9%
Contains more Vitamin B6 +73.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +133.9%
Contains more Vitamin A +454.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +278.6%
Contains more Vitamin K +978.3%
Contains more Folate +182.6%
Contains more Vitamin E +169.2%
Contains more Vitamin B5 +201.9%
Contains more Vitamin B6 +73.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Pea
19
Yam
Mineral Summary Score
31
Pea
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
33%
Pea
9%
Yam
Carbohydrates
14%
Pea
28%
Yam
Fats
2%
Pea
1%
Yam

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pea Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 5.17g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 4mg)
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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pea Yam Opinion
Calories 81 118 Yam
Protein 5.42 1.53 Pea
Fats 0.4 0.17 Pea
Vitamin C 40 17.1 Pea
Carbs 14.45 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.54 Pea
Calcium 25 17 Pea
Potassium 244 816 Yam
Magnesium 33 21 Pea
Sugars 5.67 0.5 Yam
Fiber 5.7 4.1 Pea
Copper 0.176 0.178 Yam
Zinc 1.24 0.24 Pea
Starch
Phosphorus 108 55 Pea
Sodium 5 9 Pea
Vitamin A 765 138 Pea
Vitamin E 0.13 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.266 0.112 Pea
Vitamin B2 0.132 0.032 Pea
Vitamin B3 2.09 0.552 Pea
Vitamin B5 0.104 0.314 Yam
Vitamin B6 0.169 0.293 Yam
Vitamin B12 0 0
Vitamin K 24.8 2.3 Pea
Folate 65 23 Pea
Trans Fat 0 0
Saturated Fat 0.071 0.037 Yam
Monounsaturated Fat 0.035 0.006 Pea
Polyunsaturated fat 0.187 0.076 Pea
Tryptophan 0.037 0.012 Pea
Threonine 0.203 0.054 Pea
Isoleucine 0.195 0.052 Pea
Leucine 0.323 0.096 Pea
Lysine 0.317 0.059 Pea
Methionine 0.082 0.021 Pea
Phenylalanine 0.2 0.071 Pea
Valine 0.235 0.062 Pea
Histidine 0.107 0.034 Pea
Fructose 0.39 Pea

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 of 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.