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Pea vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Pea and Yam?

  • Pea is richer in Vitamin B5, Vitamin K, Iron, Vitamin B1, Folate, Vitamin B3, Vitamin B2, Phosphorus, and Zinc, yet Yam is richer in Potassium.
  • Pea's daily need coverage for Vitamin B5 is 3054% higher.
  • Pea has 11 times more Vitamin K than Yam. Pea has 25.9µg of Vitamin K, while Yam has 2.3µg.

We used Peas, green, cooked, boiled, drained, without salt and Yam, raw types in this comparison.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pea
8
:
2
Yam
Contains more Calcium +58.8%
Contains more Iron +185.2%
Contains more Magnesium +85.7%
Contains more Phosphorus +112.7%
Contains less Sodium -66.7%
Contains more Zinc +395.8%
Contains more Manganese +32.2%
Contains more Selenium +171.4%
Contains more Potassium +201.1%
Equal in Copper - 0.178
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +58.8%
Contains more Iron +185.2%
Contains more Magnesium +85.7%
Contains more Phosphorus +112.7%
Contains less Sodium -66.7%
Contains more Zinc +395.8%
Contains more Manganese +32.2%
Contains more Selenium +171.4%
Contains more Potassium +201.1%
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" charts 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 +480.4%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +365.6%
Contains more Vitamin B3 +266.1%
Contains more Vitamin B5 +48626.1%
Contains more Folate +173.9%
Contains more Vitamin K +1026.1%
Contains more Vitamin E +150%
Contains more Vitamin C +20.4%
Contains more Vitamin B6 +35.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
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 +480.4%
Contains more Vitamin B1 +131.3%
Contains more Vitamin B2 +365.6%
Contains more Vitamin B3 +266.1%
Contains more Vitamin B5 +48626.1%
Contains more Folate +173.9%
Contains more Vitamin K +1026.1%
Contains more Vitamin E +150%
Contains more Vitamin C +20.4%
Contains more Vitamin B6 +35.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea
4
:
1
Yam
Contains more Protein +250.3%
Contains more Fats +29.4%
Contains more Water +11.9%
Contains more Other +12.2%
Contains more Carbs +78.4%
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +250.3%
Contains more Fats +29.4%
Contains more Water +11.9%
Contains more Other +12.2%
Contains more Carbs +78.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea
2
:
1
Yam
Contains more Monounsaturated Fat +216.7%
Contains more Polyunsaturated fat +34.2%
Equal in Saturated Fat - 0.037
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +216.7%
Contains more Polyunsaturated fat +34.2%
Equal in Saturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pea Yam Opinion
Net carbs 10.13g 23.78g Yam
Protein 5.36g 1.53g Pea
Fats 0.22g 0.17g Pea
Carbs 15.63g 27.88g Yam
Calories 84kcal 118kcal Yam
Fructose 0.41g Pea
Sugar 5.93g 0.5g Yam
Fiber 5.5g 4.1g Pea
Calcium 27mg 17mg Pea
Iron 1.54mg 0.54mg Pea
Magnesium 39mg 21mg Pea
Phosphorus 117mg 55mg Pea
Potassium 271mg 816mg Yam
Sodium 3mg 9mg Pea
Zinc 1.19mg 0.24mg Pea
Copper 0.173mg 0.178mg Yam
Manganese 0.525mg 0.397mg Pea
Selenium 1.9µg 0.7µg Pea
Vitamin A 801IU 138IU Pea
Vitamin A RAE 40µg 7µg Pea
Vitamin E 0.14mg 0.35mg Yam
Vitamin C 14.2mg 17.1mg Yam
Vitamin B1 0.259mg 0.112mg Pea
Vitamin B2 0.149mg 0.032mg Pea
Vitamin B3 2.021mg 0.552mg Pea
Vitamin B5 153mg 0.314mg Pea
Vitamin B6 0.216mg 0.293mg Yam
Folate 63µg 23µg Pea
Vitamin K 25.9µg 2.3µg Pea
Tryptophan 0.037mg 0.012mg Pea
Threonine 0.201mg 0.054mg Pea
Isoleucine 0.193mg 0.052mg Pea
Leucine 0.32mg 0.096mg Pea
Lysine 0.314mg 0.059mg Pea
Methionine 0.081mg 0.021mg Pea
Phenylalanine 0.198mg 0.071mg Pea
Valine 0.232mg 0.062mg Pea
Histidine 0.105mg 0.034mg Pea
Saturated Fat 0.039g 0.037g Yam
Monounsaturated Fat 0.019g 0.006g Pea
Polyunsaturated fat 0.102g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
798%
Pea
19%
Yam
Minerals Daily Need Coverage Score
34%
Pea
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 5.43g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.002g)
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 - 6mg)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.