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  6. Sweet potato vs. Pea

Sweet potato vs. Pea — In-Depth Nutrition Comparison

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Important differences between Sweet potato and Pea

  • Sweet potato has more Vitamin A RAE, however, Pea has more Vitamin B5, Vitamin K, Vitamin B1, Vitamin C, Folate, Iron, Manganese, Phosphorus, and Fiber.
  • Pea's daily need coverage for Vitamin B5 is 3044% more.
  • Sweet potato has 18 times more Vitamin A RAE than Pea. Sweet potato has 709µg of Vitamin A RAE, while Pea has 40µg.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Peas, green, cooked, boiled, drained, without salt.

Infographic

Sweet potato vs Pea 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.
Sweet potato
Sweet potato
2
:
8
Pea
Pea
Contains more Calcium +11.1%
Contains more Potassium +24.4%
Contains more Iron +152.5%
Contains more Magnesium +56%
Contains more Phosphorus +148.9%
Contains less Sodium -94.5%
Contains more Zinc +296.7%
Contains more Copper +14.6%
Contains more Manganese +103.5%
Contains more Selenium +216.7%
Equal in Calcium - 27
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains more Calcium +11.1%
Contains more Potassium +24.4%
Contains more Iron +152.5%
Contains more Magnesium +56%
Contains more Phosphorus +148.9%
Contains less Sodium -94.5%
Contains more Zinc +296.7%
Contains more Copper +14.6%
Contains more Manganese +103.5%
Contains more Selenium +216.7%
Equal in Calcium - 27

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.
Sweet potato
Sweet potato
2
:
8
Pea
Pea
Contains more Vitamin A +1671.2%
Contains more Vitamin E +85.7%
Contains more Vitamin C +491.7%
Contains more Vitamin B1 +232.1%
Contains more Vitamin B2 +144.3%
Contains more Vitamin B3 +262.8%
Contains more Vitamin B5 +19025%
Contains more Folate +472.7%
Contains more Vitamin K +1338.9%
Equal in Vitamin B6 - 0.216
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Pea
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%
Contains more Vitamin A +1671.2%
Contains more Vitamin E +85.7%
Contains more Vitamin C +491.7%
Contains more Vitamin B1 +232.1%
Contains more Vitamin B2 +144.3%
Contains more Vitamin B3 +262.8%
Contains more Vitamin B5 +19025%
Contains more Folate +472.7%
Contains more Vitamin K +1338.9%
Equal in Vitamin B6 - 0.216

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Pea
Pea
Contains more Carbs +28.7%
Contains more Protein +241.4%
Contains more Fats +340%
Equal in Water - 77.87
Equal in Other - 0.92
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Carbs +28.7%
Contains more Protein +241.4%
Contains more Fats +340%
Equal in Water - 77.87
Equal in Other - 0.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Pea
Pea
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1800%
Contains more Polyunsaturated fat +628.6%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1800%
Contains more Polyunsaturated fat +628.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Pea
Pea
Contains more Starch +∞%
Contains more Glucose +638.5%
Contains more Fructose +70.7%
Contains more Sucrose +107.1%
Contains more Maltose +∞%
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pea
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +638.5%
Contains more Fructose +70.7%
Contains more Sucrose +107.1%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Pea
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Pea Opinion
Net carbs 17.12g 10.13g Sweet potato
Protein 1.57g 5.36g Pea
Fats 0.05g 0.22g Pea
Carbs 20.12g 15.63g Sweet potato
Calories 86kcal 84kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g 0.41g Sweet potato
Sugar 4.18g 5.93g Sweet potato
Fiber 3g 5.5g Pea
Calcium 30mg 27mg Sweet potato
Iron 0.61mg 1.54mg Pea
Magnesium 25mg 39mg Pea
Phosphorus 47mg 117mg Pea
Potassium 337mg 271mg Sweet potato
Sodium 55mg 3mg Pea
Zinc 0.3mg 1.19mg Pea
Copper 0.151mg 0.173mg Pea
Manganese 0.258mg 0.525mg Pea
Selenium 0.6µg 1.9µg Pea
Vitamin A 14187IU 801IU Sweet potato
Vitamin A RAE 709µg 40µg Sweet potato
Vitamin E 0.26mg 0.14mg Sweet potato
Vitamin C 2.4mg 14.2mg Pea
Vitamin B1 0.078mg 0.259mg Pea
Vitamin B2 0.061mg 0.149mg Pea
Vitamin B3 0.557mg 2.021mg Pea
Vitamin B5 0.8mg 153mg Pea
Vitamin B6 0.209mg 0.216mg Pea
Folate 11µg 63µg Pea
Vitamin K 1.8µg 25.9µg Pea
Tryptophan 0.031mg 0.037mg Pea
Threonine 0.083mg 0.201mg Pea
Isoleucine 0.055mg 0.193mg Pea
Leucine 0.092mg 0.32mg Pea
Lysine 0.066mg 0.314mg Pea
Methionine 0.029mg 0.081mg Pea
Phenylalanine 0.089mg 0.198mg Pea
Valine 0.086mg 0.232mg Pea
Histidine 0.031mg 0.105mg Pea
Saturated Fat 0.018g 0.039g Sweet potato
Monounsaturated Fat 0.001g 0.019g Pea
Polyunsaturated fat 0.014g 0.102g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Pea
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
85%
Sweet potato
798%
Pea
Minerals Daily Need Coverage Score
20%
Sweet potato
34%
Pea

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 16)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.