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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

Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
2
:
6
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
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
3
:
7
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
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
1
:
4
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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
5% 14% 79%
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
1
:
2
Pea
Contains less Saturated Fat -47.9%
Contains more Monounsaturated Fat +483.3%
Contains more Polyunsaturated fat +146.1%
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
24% 12% 64%
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.
Yam Pea
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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 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%
Yam
39%
Pea
Minerals Daily Need Coverage Score
25%
Yam
31%
Pea

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 5.17g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 4mg)
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)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.