Yam vs. Pea raw — In-Depth Nutrition Comparison
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A recap on the differences between yam and pea raw
- Yam has more potassium and vitamin B6; however, pea raw is higher in vitamin C, vitamin K, vitamin B1, vitamin A, iron, folate, vitamin B3, and zinc.
- Pea raw covers your daily vitamin C needs 25% more than yam.
- Pea raw contains 3 times less potassium than yam. Yam contains 816mg of potassium, while pea raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +234.4% |
| Contains more MagnesiumMagnesium | +57.1% |
| Contains more CalciumCalcium | +47.1% |
| Contains more IronIron | +172.2% |
| Contains more ZincZinc | +416.7% |
| Contains more PhosphorusPhosphorus | +96.4% |
| Contains less SodiumSodium | -44.4% |
| Contains more SeleniumSelenium | +157.1% |
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.
| Contains more Vitamin EVitamin E | +169.2% |
| Contains more Vitamin B5Vitamin B5 | +201.9% |
| Contains more Vitamin B6Vitamin B6 | +73.4% |
| Contains more Vitamin CVitamin C | +133.9% |
| Contains more Vitamin AVitamin A | +442.9% |
| Contains more Vitamin B1Vitamin B1 | +137.5% |
| Contains more Vitamin B2Vitamin B2 | +312.5% |
| Contains more Vitamin B3Vitamin B3 | +278.6% |
| Contains more Vitamin KVitamin K | +978.3% |
| Contains more FolateFolate | +182.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17.1mg | 40mg | 25% |
| Vitamin K | 2.3µg | 24.8µg | 19% |
| Potassium | 816mg | 244mg | 17% |
| Vitamin B1 | 0.112mg | 0.266mg | 13% |
| Iron | 0.54mg | 1.47mg | 12% |
| Folate | 23µg | 65µg | 11% |
| Vitamin B3 | 0.552mg | 2.09mg | 10% |
| Vitamin B6 | 0.293mg | 0.169mg | 10% |
| Zinc | 0.24mg | 1.24mg | 9% |
| Protein | 1.53g | 5.42g | 8% |
| Phosphorus | 55mg | 108mg | 8% |
| Vitamin B2 | 0.032mg | 0.132mg | 8% |
| Fiber | 4.1g | 5.7g | 6% |
| Carbs | 27.88g | 14.45g | 4% |
| Vitamin B5 | 0.314mg | 0.104mg | 4% |
| Magnesium | 21mg | 33mg | 3% |
| Vitamin A | 7µg | 38µg | 3% |
| Calories | 118kcal | 81kcal | 2% |
| Selenium | 0.7µg | 1.8µg | 2% |
| Choline | 16.5mg | 28.4mg | 2% |
| Calcium | 17mg | 25mg | 1% |
| Vitamin E | 0.35mg | 0.13mg | 1% |
| Manganese | 0.397mg | 0.41mg | 1% |
| Polyunsaturated fat | 0.076g | 0.187g | 1% |
| Fats | 0.17g | 0.4g | 0% |
| Net carbs | 23.78g | 8.75g | N/A |
| Sugar | 0.5g | 5.67g | N/A |
| Copper | 0.178mg | 0.176mg | 0% |
| Sodium | 9mg | 5mg | 0% |
| Saturated fat | 0.037g | 0.071g | 0% |
| Monounsaturated fat | 0.006g | 0.035g | 0% |
| Tryptophan | 0.012mg | 0.037mg | 0% |
| Threonine | 0.054mg | 0.203mg | 0% |
| Isoleucine | 0.052mg | 0.195mg | 0% |
| Leucine | 0.096mg | 0.323mg | 0% |
| Lysine | 0.059mg | 0.317mg | 0% |
| Methionine | 0.021mg | 0.082mg | 0% |
| Phenylalanine | 0.071mg | 0.2mg | 0% |
| Valine | 0.062mg | 0.235mg | 0% |
| Histidine | 0.034mg | 0.107mg | 0% |
| Fructose | 0.39g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +92.9% |
| Contains more ProteinProtein | +254.2% |
| Contains more FatsFats | +135.3% |
| Contains more WaterWater | +13.3% |
~equal in
Other
~0.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -47.9% |
| Contains more Mono. FatMonounsaturated fat | +483.3% |
| Contains more Poly. FatPolyunsaturated fat | +146.1% |