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  6. Yam vs. Pigeon pea raw

Yam vs. Pigeon pea raw — In-Depth Nutrition Comparison

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Important differences between yam and pigeon pea raw

  • Pigeon pea raw has more folate, copper, manganese, iron, phosphorus, vitamin B1, fiber, magnesium, zinc, and vitamin B5 than yam.
  • Pigeon pea raw's daily need coverage for folate is 108% more.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of pigeon pea raw is 22.

The food varieties used in the comparison are Yam, raw and Pigeon peas (red gram), mature seeds, raw.

Infographic

Yam vs Pigeon pea raw 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
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains less SodiumSodium -47.1%
Contains more MagnesiumMagnesium +771.4%
Contains more CalciumCalcium +664.7%
Contains more PotassiumPotassium +70.6%
Contains more IronIron +868.5%
Contains more CopperCopper +493.8%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +567.3%
Contains more ManganeseManganese +351.1%
Contains more SeleniumSelenium +1071.4%

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
Yam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +474.1%
Contains more Vitamin B2Vitamin B2 +484.4%
Contains more Vitamin B3Vitamin B3 +437.1%
Contains more Vitamin B5Vitamin B5 +303.2%
Contains more FolateFolate +1882.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.283mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Pigeon pea raw DV% diff.
Folate 23µg 456µg 108%
Copper 0.178mg 1.057mg 98%
Manganese 0.397mg 1.791mg 61%
Iron 0.54mg 5.23mg 59%
Phosphorus 55mg 367mg 45%
Vitamin B1 0.112mg 0.643mg 44%
Fiber 4.1g 15g 44%
Protein 1.53g 21.7g 40%
Magnesium 21mg 183mg 39%
Zinc 0.24mg 2.76mg 23%
Vitamin C 17.1mg 0mg 19%
Vitamin B5 0.314mg 1.266mg 19%
Potassium 816mg 1392mg 17%
Vitamin B3 0.552mg 2.965mg 15%
Selenium 0.7µg 8.2µg 14%
Vitamin B2 0.032mg 0.187mg 12%
Carbs 27.88g 62.78g 12%
Calories 118kcal 343kcal 11%
Calcium 17mg 130mg 11%
Polyunsaturated fat 0.076g 0.814g 5%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Fats 0.17g 1.49g 2%
Vitamin B6 0.293mg 0.283mg 1%
Saturated fat 0.037g 0.33g 1%
Vitamin A 7µg 1µg 1%
Net carbs 23.78g 47.78g N/A
Sugar 0.5g N/A
Sodium 9mg 17mg 0%
Monounsaturated fat 0.006g 0.012g 0%
Tryptophan 0.012mg 0.212mg 0%
Threonine 0.054mg 0.767mg 0%
Isoleucine 0.052mg 0.785mg 0%
Leucine 0.096mg 1.549mg 0%
Lysine 0.059mg 1.521mg 0%
Methionine 0.021mg 0.243mg 0%
Phenylalanine 0.071mg 1.858mg 0%
Valine 0.062mg 0.937mg 0%
Histidine 0.034mg 0.774mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more WaterWater +557.2%
Contains more ProteinProtein +1318.3%
Contains more FatsFats +776.5%
Contains more CarbsCarbs +125.2%
Contains more OtherOther +319.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +971.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.