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Sweet potato vs. Pea — In-Depth Nutrition Comparison

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Summary of differences between Sweet potato and Pea

  • Sweet potato has more Vitamin A, and Potassium, however, Pea is higher in Vitamin B5, Vitamin K, Folate, Vitamin B1, Iron, Phosphorus, Fiber, and Zinc.
  • Pea covers your daily need of Vitamin B5 3042% more than Sweet potato.
  • Sweet potato has 24 times more Vitamin A than Pea. While Sweet potato has 961µg of Vitamin A, Pea has only 40µg.

These are the specific foods used in this comparison Sweet potato, cooked, baked in skin, flesh, without salt and Peas, green, cooked, boiled, drained, without salt.

Infographic

Sweet potato vs Pea 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Pea
Pea
6
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%
Contains more CalciumCalcium +40.7%
Contains more PotassiumPotassium +75.3%
Contains more MagnesiumMagnesium +44.4%
Contains more IronIron +123.2%
Contains more ZincZinc +271.9%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +850%
~equal in Copper ~0.173mg
~equal in Manganese ~0.525mg

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.
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 65% 1153% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Pea
Pea
7
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% 48% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
Contains more Vitamin CVitamin C +38%
Contains more Vitamin AVitamin A +2299.3%
Contains more Vitamin EVitamin E +407.1%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more Vitamin B1Vitamin B1 +142.1%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B3Vitamin B3 +35.9%
Contains more Vitamin B5Vitamin B5 +17207.7%
Contains more Vitamin KVitamin K +1026.1%
Contains more FolateFolate +950%
Contains more CholineCholine +126.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Pea
Pea
3
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 CarbsCarbs +32.5%
Contains more OtherOther +46.7%
Contains more ProteinProtein +166.7%
Contains more FatsFats +46.7%
~equal in Water ~77.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Pea
Pea
3
24% 12% 64%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated Fat -25%
Contains more Mono. FatMonounsaturated Fat +850%
Contains more Poly. FatPolyunsaturated fat +10.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Pea
Pea
1
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 StarchStarch +∞%
Contains more GlucoseGlucose +338.5%
Contains more FructoseFructose +22%
Contains more MaltoseMaltose +1633.3%
Contains more SucroseSucrose +128.9%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Pea Opinion
Calories 90kcal 84kcal Sweet potato
Protein 2.01g 5.36g Pea
Fats 0.15g 0.22g Pea
Vitamin C 19.6mg 14.2mg Sweet potato
Net carbs 17.41g 10.13g Sweet potato
Carbs 20.71g 15.63g Sweet potato
Magnesium 27mg 39mg Pea
Calcium 38mg 27mg Sweet potato
Potassium 475mg 271mg Sweet potato
Iron 0.69mg 1.54mg Pea
Sugar 6.48g 5.93g Pea
Fiber 3.3g 5.5g Pea
Copper 0.161mg 0.173mg Pea
Zinc 0.32mg 1.19mg Pea
Starch 7.05g Sweet potato
Phosphorus 54mg 117mg Pea
Sodium 36mg 3mg Pea
Vitamin A 19218IU 801IU Sweet potato
Vitamin A 961µg 40µg Sweet potato
Vitamin E 0.71mg 0.14mg Sweet potato
Manganese 0.497mg 0.525mg Pea
Selenium 0.2µg 1.9µg Pea
Vitamin B1 0.107mg 0.259mg Pea
Vitamin B2 0.106mg 0.149mg Pea
Vitamin B3 1.487mg 2.021mg Pea
Vitamin B5 0.884mg 153mg Pea
Vitamin B6 0.286mg 0.216mg Sweet potato
Vitamin K 2.3µg 25.9µg Pea
Folate 6µg 63µg Pea
Choline 13.1mg 29.7mg Pea
Saturated Fat 0.052g 0.039g Pea
Monounsaturated Fat 0.002g 0.019g Pea
Polyunsaturated fat 0.092g 0.102g Pea
Tryptophan 0.04mg 0.037mg Sweet potato
Threonine 0.107mg 0.201mg Pea
Isoleucine 0.07mg 0.193mg Pea
Leucine 0.118mg 0.32mg Pea
Lysine 0.084mg 0.314mg Pea
Methionine 0.037mg 0.081mg Pea
Phenylalanine 0.114mg 0.198mg Pea
Valine 0.11mg 0.232mg Pea
Histidine 0.039mg 0.105mg Pea
Fructose 0.5g 0.41g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Pea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
111%
Sweet potato
738%
Pea
Minerals Daily Need Coverage Score
25%
Sweet potato
34%
Pea

Comparison summary

Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food is lower in Sugar?
Pea
Pea is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.013g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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/168483/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.