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.
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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
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Contains
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Iron
+172.2%
Contains
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Calcium
+47.1%
Contains
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Magnesium
+57.1%
Contains
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Zinc
+416.7%
Contains
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Phosphorus
+96.4%
Contains
less
Sodium
-44.4%
Contains
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Potassium
+234.4%
Equal in Copper - 0.178
Contains
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Iron
+172.2%
Contains
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Calcium
+47.1%
Contains
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Magnesium
+57.1%
Contains
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Zinc
+416.7%
Contains
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Phosphorus
+96.4%
Contains
less
Sodium
-44.4%
Contains
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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
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Contains
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Vitamin C
+133.9%
Contains
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Vitamin A
+454.3%
Contains
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Vitamin B1
+137.5%
Contains
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Vitamin B2
+312.5%
Contains
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Vitamin B3
+278.6%
Contains
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Vitamin K
+978.3%
Contains
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Folate
+182.6%
Contains
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Vitamin E
+169.2%
Contains
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Vitamin B5
+201.9%
Contains
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Vitamin B6
+73.4%
Contains
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Vitamin C
+133.9%
Contains
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Vitamin A
+454.3%
Contains
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Vitamin B1
+137.5%
Contains
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Vitamin B2
+312.5%
Contains
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Vitamin B3
+278.6%
Contains
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Vitamin K
+978.3%
Contains
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Folate
+182.6%
Contains
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Vitamin E
+169.2%
Contains
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Vitamin B5
+201.9%
Contains
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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
19
Mineral Summary Score
31
25
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%
9%
Carbohydrates
14%
28%
Fats
2%
1%
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.
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| Lower in Sugars |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food contains less Sugars?
Yam contains less Sugars (difference - 5.17g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Yam is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Pea is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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 | |
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Opinion |
| Calories | 81 | 118 |
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| Protein | 5.42 | 1.53 |
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| Fats | 0.4 | 0.17 |
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| Vitamin C | 40 | 17.1 |
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| Carbs | 14.45 | 27.88 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 1.47 | 0.54 |
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| Calcium | 25 | 17 |
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| Potassium | 244 | 816 |
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| Magnesium | 33 | 21 |
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| Sugars | 5.67 | 0.5 |
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| Fiber | 5.7 | 4.1 |
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| Copper | 0.176 | 0.178 |
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| Zinc | 1.24 | 0.24 |
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| Starch | |||
| Phosphorus | 108 | 55 |
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| Sodium | 5 | 9 |
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| Vitamin A | 765 | 138 |
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| Vitamin E | 0.13 | 0.35 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.266 | 0.112 |
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| Vitamin B2 | 0.132 | 0.032 |
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| Vitamin B3 | 2.09 | 0.552 |
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| Vitamin B5 | 0.104 | 0.314 |
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| Vitamin B6 | 0.169 | 0.293 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 24.8 | 2.3 |
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| Folate | 65 | 23 |
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| Trans Fat | 0 | 0 | |
| Saturated Fat | 0.071 | 0.037 |
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| Monounsaturated Fat | 0.035 | 0.006 |
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| Polyunsaturated fat | 0.187 | 0.076 |
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| Tryptophan | 0.037 | 0.012 |
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| Threonine | 0.203 | 0.054 |
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| Isoleucine | 0.195 | 0.052 |
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| Leucine | 0.323 | 0.096 |
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| Lysine | 0.317 | 0.059 |
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| Methionine | 0.082 | 0.021 |
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| Phenylalanine | 0.2 | 0.071 |
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| Valine | 0.235 | 0.062 |
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| Histidine | 0.107 | 0.034 |
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| Fructose | 0.39 |
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