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Peas vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between peas and yam?

  • Peas are richer in vitamin B5, vitamin K, vitamin A, iron, vitamin B1, folate, vitamin B3, vitamin B2, and phosphorus, yet yam is richer in potassium.
  • Peas' daily need coverage for vitamin B5 is 3054% higher.
  • Peas have 11 times more vitamin K than yam. Peas have 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

Peas 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.
Peas
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +58.8%
Contains more IronIron +185.2%
Contains more ZincZinc +395.8%
Contains more PhosphorusPhosphorus +112.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +32.2%
Contains more SeleniumSelenium +171.4%
Contains more PotassiumPotassium +201.1%
~equal in Copper ~0.178mg

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.
Peas
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
Yam
Yam
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +471.4%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more Vitamin B2Vitamin B2 +365.6%
Contains more Vitamin B3Vitamin B3 +266.1%
Contains more Vitamin B5Vitamin B5 +48626.1%
Contains more Vitamin KVitamin K +1026.1%
Contains more FolateFolate +173.9%
Contains more CholineCholine +80%
Contains more Vitamin CVitamin C +20.4%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B6Vitamin B6 +35.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peas Yam DV% diff.
Vitamin B5 153mg 0.314mg 3054%
Vitamin K 25.9µg 2.3µg 20%
Potassium 271mg 816mg 16%
Iron 1.54mg 0.54mg 13%
Vitamin B1 0.259mg 0.112mg 12%
Folate 63µg 23µg 10%
Zinc 1.19mg 0.24mg 9%
Phosphorus 117mg 55mg 9%
Vitamin B3 2.021mg 0.552mg 9%
Vitamin B2 0.149mg 0.032mg 9%
Protein 5.36g 1.53g 8%
Vitamin B6 0.216mg 0.293mg 6%
Fiber 5.5g 4.1g 6%
Manganese 0.525mg 0.397mg 6%
Carbs 15.63g 27.88g 4%
Magnesium 39mg 21mg 4%
Vitamin A 40µg 7µg 4%
Vitamin C 14.2mg 17.1mg 3%
Choline 29.7mg 16.5mg 2%
Calories 84kcal 118kcal 2%
Selenium 1.9µg 0.7µg 2%
Calcium 27mg 17mg 1%
Vitamin E 0.14mg 0.35mg 1%
Fructose 0.41g 1%
Copper 0.173mg 0.178mg 1%
Fats 0.22g 0.17g 0%
Net carbs 10.13g 23.78g N/A
Sugar 5.93g 0.5g N/A
Sodium 3mg 9mg 0%
Saturated fat 0.039g 0.037g 0%
Monounsaturated fat 0.019g 0.006g 0%
Polyunsaturated fat 0.102g 0.076g 0%
Tryptophan 0.037mg 0.012mg 0%
Threonine 0.201mg 0.054mg 0%
Isoleucine 0.193mg 0.052mg 0%
Leucine 0.32mg 0.096mg 0%
Lysine 0.314mg 0.059mg 0%
Methionine 0.081mg 0.021mg 0%
Phenylalanine 0.198mg 0.071mg 0%
Valine 0.232mg 0.062mg 0%
Histidine 0.105mg 0.034mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peas
2
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +216.7%
Contains more Poly. FatPolyunsaturated fat +34.2%
~equal in Saturated fat ~0.037g

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. Peas - 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.