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

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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

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

Pea

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

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

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%

Pea

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Pea

Yam

Contains more Protein +254.2%

Contains more Fats +135.3%

Contains more Water +13.3%

Contains more Carbs +92.9%

Equal in Other - 0.82

Pea

Protein: 5.42 g

Fats: 0.4 g

Carbs: 14.45 g

Water: 78.86 g

Other: 0.87 g

Yam

Protein: 1.53 g

Fats: 0.17 g

Carbs: 27.88 g

Water: 69.6 g

Other: 0.82 g

Contains more Protein +254.2%

Contains more Fats +135.3%

Contains more Water +13.3%

Contains more Carbs +92.9%

Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison

Pea

Yam

Contains more Monounsaturated Fat +483.3%

Contains more Polyunsaturated fat +146.1%

Contains less Saturated Fat -47.9%

Pea

Saturated Fat: 0.071 g

Monounsaturated Fat: 0.035 g

Polyunsaturated fat: 0.187 g

Yam

Saturated Fat: 0.037 g

Monounsaturated Fat: 0.006 g

Polyunsaturated fat: 0.076 g

Contains more Monounsaturated Fat +483.3%

Contains more Polyunsaturated fat +146.1%

Contains less Saturated Fat -47.9%

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.


Lower in Sugar
Lower in Saturated Fat
Lower in glycemic index
Lower in price
Lower in Sodium
Rich in vitamins
Lower in Cholesterol	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	8.75g	23.78g
Protein	5.42g	1.53g
Fats	0.4g	0.17g
Carbs	14.45g	27.88g
Calories	81kcal	118kcal
Fructose	0.39g
Sugar	5.67g	0.5g
Fiber	5.7g	4.1g
Calcium	25mg	17mg
Iron	1.47mg	0.54mg
Magnesium	33mg	21mg
Phosphorus	108mg	55mg
Potassium	244mg	816mg
Sodium	5mg	9mg
Zinc	1.24mg	0.24mg
Copper	0.176mg	0.178mg
Vitamin A	765IU	138IU
Vitamin A RAE	38µg	7µg
Vitamin E	0.13mg	0.35mg
Vitamin C	40mg	17.1mg
Vitamin B1	0.266mg	0.112mg
Vitamin B2	0.132mg	0.032mg
Vitamin B3	2.09mg	0.552mg
Vitamin B5	0.104mg	0.314mg
Vitamin B6	0.169mg	0.293mg
Folate	65µg	23µg
Vitamin K	24.8µg	2.3µg
Tryptophan	0.037mg	0.012mg
Threonine	0.203mg	0.054mg
Isoleucine	0.195mg	0.052mg
Leucine	0.323mg	0.096mg
Lysine	0.317mg	0.059mg
Methionine	0.082mg	0.021mg
Phenylalanine	0.2mg	0.071mg
Valine	0.235mg	0.062mg
Histidine	0.107mg	0.034mg
Saturated Fat	0.071g	0.037g
Monounsaturated Fat	0.035g	0.006g
Polyunsaturated fat	0.187g	0.076g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low glycemic index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low glycemic index diet

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)

Vitamins Daily Need Coverage Score

39%

19%

Minerals Daily Need Coverage Score

31%

25%

Comparison summary

Which food is lower in Sugar?

Yam is lower in Sugar (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?

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.