Yam vs Pea - In-Depth Nutrition Comparison
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A recap on differences between Yam and Pea
- Yam has more Potassium, and Vitamin B6, however Pea is higher in Vitamin C, Vitamin K, Vitamin B1, Iron, Folate, Vitamin B3, Zinc, and Vitamin B2.
- Pea covers your daily Vitamin C needs 25% more than Yam.
- Pea contains 3 times less Potassium than Yam. Yam contains 816mg of Potassium, while Pea contains 244mg.
Food varieties used in this article are Yam, raw and Peas, green, raw.
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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
Contains
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Potassium
+234.4%
Contains
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Calcium
+47.1%
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Iron
+172.2%
Contains
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Magnesium
+57.1%
Contains
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Phosphorus
+96.4%
Contains
less
Sodium
-44.4%
Contains
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Zinc
+416.7%
Equal in Copper - 0.176
Contains
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Potassium
+234.4%
Contains
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Calcium
+47.1%
Contains
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Iron
+172.2%
Contains
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Magnesium
+57.1%
Contains
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Phosphorus
+96.4%
Contains
less
Sodium
-44.4%
Contains
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Zinc
+416.7%
Equal in Copper - 0.176
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
:
Contains
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Vitamin E
+169.2%
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Vitamin B5
+201.9%
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Vitamin B6
+73.4%
Contains
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Vitamin A
+454.3%
Contains
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Vitamin C
+133.9%
Contains
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Vitamin B1
+137.5%
Contains
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Vitamin B2
+312.5%
Contains
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Vitamin B3
+278.6%
Contains
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Folate
+182.6%
Contains
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Vitamin K
+978.3%
Contains
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Vitamin E
+169.2%
Contains
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Vitamin B5
+201.9%
Contains
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Vitamin B6
+73.4%
Contains
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Vitamin A
+454.3%
Contains
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Vitamin C
+133.9%
Contains
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Vitamin B1
+137.5%
Contains
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Vitamin B2
+312.5%
Contains
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Vitamin B3
+278.6%
Contains
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Folate
+182.6%
Contains
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Vitamin K
+978.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+92.9%
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Protein
+254.2%
Contains
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Fats
+135.3%
Contains
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Water
+13.3%
Equal in Other - 0.87
Contains
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Carbs
+92.9%
Contains
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Protein
+254.2%
Contains
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Fats
+135.3%
Contains
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Water
+13.3%
Equal in Other - 0.87
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-47.9%
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Monounsaturated Fat
+483.3%
Contains
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Polyunsaturated fat
+146.1%
Contains
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Saturated Fat
-47.9%
Contains
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Monounsaturated Fat
+483.3%
Contains
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Polyunsaturated fat
+146.1%
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.
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Lower in Sodium |
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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 23.78g | 8.75g |
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Protein | 1.53g | 5.42g |
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Fats | 0.17g | 0.4g |
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Carbs | 27.88g | 14.45g |
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Calories | 118kcal | 81kcal |
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Fructose | 0.39g |
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Sugar | 0.5g | 5.67g |
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Fiber | 4.1g | 5.7g |
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Calcium | 17mg | 25mg |
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Iron | 0.54mg | 1.47mg |
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Magnesium | 21mg | 33mg |
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Phosphorus | 55mg | 108mg |
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Potassium | 816mg | 244mg |
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Sodium | 9mg | 5mg |
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Zinc | 0.24mg | 1.24mg |
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Copper | 0.178mg | 0.176mg |
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Vitamin A | 138IU | 765IU |
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Vitamin A RAE | 7µg | 38µg |
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Vitamin E | 0.35mg | 0.13mg |
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Vitamin C | 17.1mg | 40mg |
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Vitamin B1 | 0.112mg | 0.266mg |
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Vitamin B2 | 0.032mg | 0.132mg |
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Vitamin B3 | 0.552mg | 2.09mg |
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Vitamin B5 | 0.314mg | 0.104mg |
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Vitamin B6 | 0.293mg | 0.169mg |
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Folate | 23µg | 65µg |
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Vitamin K | 2.3µg | 24.8µg |
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Tryptophan | 0.012mg | 0.037mg |
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Threonine | 0.054mg | 0.203mg |
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Isoleucine | 0.052mg | 0.195mg |
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Leucine | 0.096mg | 0.323mg |
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Lysine | 0.059mg | 0.317mg |
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Methionine | 0.021mg | 0.082mg |
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Phenylalanine | 0.071mg | 0.2mg |
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Valine | 0.062mg | 0.235mg |
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Histidine | 0.034mg | 0.107mg |
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Saturated Fat | 0.037g | 0.071g |
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Monounsaturated Fat | 0.006g | 0.035g |
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Polyunsaturated fat | 0.076g | 0.187g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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
19%

39%

Minerals Daily Need Coverage Score
25%

31%

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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.