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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
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
Pea
6
:
2
Yam
Contains more Calcium +47.1%
Contains more Iron +172.2%
Contains more Magnesium +57.1%
Contains more Phosphorus +96.4%
Contains less Sodium -44.4%
Contains more Zinc +416.7%
Contains more Potassium +234.4%
Equal in Copper - 0.178
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +47.1%
Contains more Iron +172.2%
Contains more Magnesium +57.1%
Contains more Phosphorus +96.4%
Contains less Sodium -44.4%
Contains more Zinc +416.7%
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 A +454.3%
Contains more Vitamin C +133.9%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +278.6%
Contains more Folate +182.6%
Contains more Vitamin K +978.3%
Contains more Vitamin E +169.2%
Contains more Vitamin B5 +201.9%
Contains more Vitamin B6 +73.4%
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +454.3%
Contains more Vitamin C +133.9%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +278.6%
Contains more Folate +182.6%
Contains more Vitamin K +978.3%
Contains more Vitamin E +169.2%
Contains more Vitamin B5 +201.9%
Contains more Vitamin B6 +73.4%

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 Yam
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Pea Yam Opinion
Net carbs 8.75g 23.78g Yam
Protein 5.42g 1.53g Pea
Fats 0.4g 0.17g Pea
Carbs 14.45g 27.88g Yam
Calories 81kcal 118kcal Yam
Starch g g
Fructose 0.39g g Pea
Sugar 5.67g 0.5g Yam
Fiber 5.7g 4.1g Pea
Calcium 25mg 17mg Pea
Iron 1.47mg 0.54mg Pea
Magnesium 33mg 21mg Pea
Phosphorus 108mg 55mg Pea
Potassium 244mg 816mg Yam
Sodium 5mg 9mg Pea
Zinc 1.24mg 0.24mg Pea
Copper 0.176mg 0.178mg Yam
Vitamin A 765IU 138IU Pea
Vitamin E 0.13mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 40mg 17.1mg Pea
Vitamin B1 0.266mg 0.112mg Pea
Vitamin B2 0.132mg 0.032mg Pea
Vitamin B3 2.09mg 0.552mg Pea
Vitamin B5 0.104mg 0.314mg Yam
Vitamin B6 0.169mg 0.293mg Yam
Folate 65µg 23µg Pea
Vitamin B12 0µg 0µg
Vitamin K 24.8µg 2.3µg Pea
Tryptophan 0.037mg 0.012mg Pea
Threonine 0.203mg 0.054mg Pea
Isoleucine 0.195mg 0.052mg Pea
Leucine 0.323mg 0.096mg Pea
Lysine 0.317mg 0.059mg Pea
Methionine 0.082mg 0.021mg Pea
Phenylalanine 0.2mg 0.071mg Pea
Valine 0.235mg 0.062mg Pea
Histidine 0.107mg 0.034mg Pea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.071g 0.037g Yam
Monounsaturated Fat 0.035g 0.006g Pea
Polyunsaturated fat 0.187g 0.076g Pea

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
33%
Pea
9%
Yam
Carbohydrates
14%
Pea
28%
Yam
Fats
2%
Pea
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (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 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. 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.