Yam vs. Pea — In-Depth Nutrition Comparison

Compare

What are the main differences between Yam and Pea?

Yam is richer in Potassium, yet Pea is richer in Vitamin B5, Vitamin K, Iron, Vitamin B1, Folate, Vitamin B3, Vitamin B2, Phosphorus, and Zinc.
Pea's daily need coverage for Vitamin B5 is 3054% higher.
Yam has 3 times more Potassium than Pea. Yam has 816mg of Potassium, while Pea has 271mg.

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

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.

Yam

Pea

Contains more Potassium +201.1%

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%

Equal in Copper - 0.173

Yam

Pea

Contains more Potassium +201.1%

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%

Equal in Copper - 0.173

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.

Yam

Pea

Contains more Vitamin E +150%

Contains more Vitamin C +20.4%

Contains more Vitamin B6 +35.6%

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%

Yam

Pea

Contains more Vitamin E +150%

Contains more Vitamin C +20.4%

Contains more Vitamin B6 +35.6%

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Yam

Pea

Contains more Carbs +78.4%

Contains more Protein +250.3%

Contains more Fats +29.4%

Contains more Water +11.9%

Contains more Other +12.2%

Yam

Protein: 1.53 g

Fats: 0.17 g

Carbs: 27.88 g

Water: 69.6 g

Other: 0.82 g

Pea

Protein: 5.36 g

Fats: 0.22 g

Carbs: 15.63 g

Water: 77.87 g

Other: 0.92 g

Contains more Carbs +78.4%

Contains more Protein +250.3%

Contains more Fats +29.4%

Contains more Water +11.9%

Contains more Other +12.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Yam

Pea

Contains more Monounsaturated Fat +216.7%

Contains more Polyunsaturated fat +34.2%

Equal in Saturated Fat - 0.039

Yam

Saturated Fat: 0.037 g

Monounsaturated Fat: 0.006 g

Polyunsaturated fat: 0.076 g

Pea

Saturated Fat: 0.039 g

Monounsaturated Fat: 0.019 g

Polyunsaturated fat: 0.102 g

Contains more Monounsaturated Fat +216.7%

Contains more Polyunsaturated fat +34.2%

Equal in Saturated Fat - 0.039

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


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

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	23.78g	10.13g
Protein	1.53g	5.36g
Fats	0.17g	0.22g
Carbs	27.88g	15.63g
Calories	118kcal	84kcal
Fructose		0.41g
Sugar	0.5g	5.93g
Fiber	4.1g	5.5g
Calcium	17mg	27mg
Iron	0.54mg	1.54mg
Magnesium	21mg	39mg
Phosphorus	55mg	117mg
Potassium	816mg	271mg
Sodium	9mg	3mg
Zinc	0.24mg	1.19mg
Copper	0.178mg	0.173mg
Manganese	0.397mg	0.525mg
Selenium	0.7µg	1.9µg
Vitamin A	138IU	801IU
Vitamin A RAE	7µg	40µg
Vitamin E	0.35mg	0.14mg
Vitamin C	17.1mg	14.2mg
Vitamin B1	0.112mg	0.259mg
Vitamin B2	0.032mg	0.149mg
Vitamin B3	0.552mg	2.021mg
Vitamin B5	0.314mg	153mg
Vitamin B6	0.293mg	0.216mg
Folate	23µg	63µg
Vitamin K	2.3µg	25.9µg
Tryptophan	0.012mg	0.037mg
Threonine	0.054mg	0.201mg
Isoleucine	0.052mg	0.193mg
Leucine	0.096mg	0.32mg
Lysine	0.059mg	0.314mg
Methionine	0.021mg	0.081mg
Phenylalanine	0.071mg	0.198mg
Valine	0.062mg	0.232mg
Histidine	0.034mg	0.105mg
Saturated Fat	0.037g	0.039g
Monounsaturated Fat	0.006g	0.019g
Polyunsaturated fat	0.076g	0.102g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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

19%

798%

Minerals Daily Need Coverage Score

26%

34%

Comparison summary

Which food is lower in Sugar?

Yam is lower in Sugar (difference - 5.43g)

Which food is lower in Saturated Fat?

Yam is lower in Saturated Fat (difference - 0.002g)

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 - 6mg)

Which food is richer in minerals?

Pea is relatively richer in minerals

Which food is richer in vitamins?

Pea is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)