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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food

Yam

Pea

Contains more Potassium +234.4%

Contains more Calcium +47.1%

Contains more Iron +172.2%

Contains more Magnesium +57.1%

Contains more Phosphorus +96.4%

Contains less Sodium -44.4%

Contains more Zinc +416.7%

Equal in Copper - 0.176

Yam

Pea

Contains more Potassium +234.4%

Contains more Calcium +47.1%

Contains more Iron +172.2%

Contains more Magnesium +57.1%

Contains more Phosphorus +96.4%

Contains less Sodium -44.4%

Contains more 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

Yam

Pea

Contains more Vitamin E +169.2%

Contains more Vitamin B5 +201.9%

Contains more Vitamin B6 +73.4%

Contains more Vitamin A +454.3%

Contains more Vitamin C +133.9%

Contains more Vitamin B1 +137.5%

Contains more Vitamin B2 +312.5%

Contains more Vitamin B3 +278.6%

Contains more Folate +182.6%

Contains more Vitamin K +978.3%

Yam

Pea

Contains more Vitamin E +169.2%

Contains more Vitamin B5 +201.9%

Contains more Vitamin B6 +73.4%

Contains more Vitamin A +454.3%

Contains more Vitamin C +133.9%

Contains more Vitamin B1 +137.5%

Contains more Vitamin B2 +312.5%

Contains more Vitamin B3 +278.6%

Contains more Folate +182.6%

Contains more Vitamin K +978.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Yam

Pea

Contains more Carbs +92.9%

Contains more Protein +254.2%

Contains more Fats +135.3%

Contains more Water +13.3%

Equal in Other - 0.87

Yam

Protein: 1.53 g

Fats: 0.17 g

Carbs: 27.88 g

Water: 69.6 g

Other: 0.82 g

Pea

Protein: 5.42 g

Fats: 0.4 g

Carbs: 14.45 g

Water: 78.86 g

Other: 0.87 g

Contains more Carbs +92.9%

Contains more Protein +254.2%

Contains more Fats +135.3%

Contains more Water +13.3%

Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison

Yam

Pea

Contains less Saturated Fat -47.9%

Contains more Monounsaturated Fat +483.3%

Contains more Polyunsaturated fat +146.1%

Yam

Saturated Fat: 0.037 g

Monounsaturated Fat: 0.006 g

Polyunsaturated fat: 0.076 g

Pea

Saturated Fat: 0.071 g

Monounsaturated Fat: 0.035 g

Polyunsaturated fat: 0.187 g

Contains less Saturated Fat -47.9%

Contains more Monounsaturated Fat +483.3%

Contains more 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.


Lower in Sugar
Lower in Saturated Fat
Lower in glycemic index
Lower in price
Lower in Sodium
Rich in vitamins
Lower in Cholesterol	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	23.78g	8.75g
Protein	1.53g	5.42g
Fats	0.17g	0.4g
Carbs	27.88g	14.45g
Calories	118kcal	81kcal
Fructose		0.39g
Sugar	0.5g	5.67g
Fiber	4.1g	5.7g
Calcium	17mg	25mg
Iron	0.54mg	1.47mg
Magnesium	21mg	33mg
Phosphorus	55mg	108mg
Potassium	816mg	244mg
Sodium	9mg	5mg
Zinc	0.24mg	1.24mg
Copper	0.178mg	0.176mg
Vitamin A	138IU	765IU
Vitamin A RAE	7µg	38µg
Vitamin E	0.35mg	0.13mg
Vitamin C	17.1mg	40mg
Vitamin B1	0.112mg	0.266mg
Vitamin B2	0.032mg	0.132mg
Vitamin B3	0.552mg	2.09mg
Vitamin B5	0.314mg	0.104mg
Vitamin B6	0.293mg	0.169mg
Folate	23µg	65µg
Vitamin K	2.3µg	24.8µg
Tryptophan	0.012mg	0.037mg
Threonine	0.054mg	0.203mg
Isoleucine	0.052mg	0.195mg
Leucine	0.096mg	0.323mg
Lysine	0.059mg	0.317mg
Methionine	0.021mg	0.082mg
Phenylalanine	0.071mg	0.2mg
Valine	0.062mg	0.235mg
Histidine	0.034mg	0.107mg
Saturated Fat	0.037g	0.071g
Monounsaturated Fat	0.006g	0.035g
Polyunsaturated fat	0.076g	0.187g

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 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?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in minerals?

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.