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Yam vs. Pea — In-Depth Nutrition Comparison

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What are the differences between Yam and Pea?

  • Yam is higher in Potassium, yet Pea is higher in Vitamin B5, Vitamin K, Vitamin B1, Iron, Folate, Phosphorus, Vitamin B2, Vitamin B3, and Zinc.
  • Pea's daily need coverage for Vitamin B5 is 3054% more.
  • Yam has 2 times more Potassium than Pea. While Yam has 670mg of Potassium, Pea has only 271mg.

We used Yam, cooked, boiled, drained, or baked, without salt and Peas, green, cooked, boiled, drained, without salt types in this article.

Infographic

Yam vs Pea 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.
Yam
1
:
9
Pea
Contains more Potassium +147.2%
Contains more Calcium +92.9%
Contains more Iron +196.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +138.8%
Contains less Sodium -62.5%
Contains more Zinc +495%
Contains more Copper +13.8%
Contains more Manganese +41.5%
Contains more Selenium +171.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains more Potassium +147.2%
Contains more Calcium +92.9%
Contains more Iron +196.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +138.8%
Contains less Sodium -62.5%
Contains more Zinc +495%
Contains more Copper +13.8%
Contains more Manganese +41.5%
Contains more Selenium +171.4%

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
2
:
8
Pea
Contains more Vitamin E +142.9%
Contains more Vitamin A +556.6%
Contains more Vitamin C +17.4%
Contains more Vitamin B1 +172.6%
Contains more Vitamin B2 +432.1%
Contains more Vitamin B3 +266.1%
Contains more Vitamin B5 +49096.1%
Contains more Folate +293.8%
Contains more Vitamin K +1026.1%
Equal in Vitamin B6 - 0.216
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 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 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Vitamin E +142.9%
Contains more Vitamin A +556.6%
Contains more Vitamin C +17.4%
Contains more Vitamin B1 +172.6%
Contains more Vitamin B2 +432.1%
Contains more Vitamin B3 +266.1%
Contains more Vitamin B5 +49096.1%
Contains more Folate +293.8%
Contains more Vitamin K +1026.1%
Equal in Vitamin B6 - 0.216

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
1
:
4
Pea
Contains more Carbs +75.8%
Contains more Protein +259.7%
Contains more Fats +57.1%
Contains more Water +11%
Contains more Other +21.1%
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Carbs +75.8%
Contains more Protein +259.7%
Contains more Fats +57.1%
Contains more Water +11%
Contains more Other +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
1
:
2
Pea
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +280%
Contains more Polyunsaturated fat +70%
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +280%
Contains more Polyunsaturated fat +70%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Pea Opinion
Net carbs 23.58g 10.13g Yam
Protein 1.49g 5.36g Pea
Fats 0.14g 0.22g Pea
Carbs 27.48g 15.63g Yam
Calories 116kcal 84kcal Yam
Fructose 0.41g Pea
Sugar 0.49g 5.93g Yam
Fiber 3.9g 5.5g Pea
Calcium 14mg 27mg Pea
Iron 0.52mg 1.54mg Pea
Magnesium 18mg 39mg Pea
Phosphorus 49mg 117mg Pea
Potassium 670mg 271mg Yam
Sodium 8mg 3mg Pea
Zinc 0.2mg 1.19mg Pea
Copper 0.152mg 0.173mg Pea
Manganese 0.371mg 0.525mg Pea
Selenium 0.7µg 1.9µg Pea
Vitamin A 122IU 801IU Pea
Vitamin A RAE 6µg 40µg Pea
Vitamin E 0.34mg 0.14mg Yam
Vitamin C 12.1mg 14.2mg Pea
Vitamin B1 0.095mg 0.259mg Pea
Vitamin B2 0.028mg 0.149mg Pea
Vitamin B3 0.552mg 2.021mg Pea
Vitamin B5 0.311mg 153mg Pea
Vitamin B6 0.228mg 0.216mg Yam
Folate 16µg 63µg Pea
Vitamin K 2.3µg 25.9µg Pea
Tryptophan 0.012mg 0.037mg Pea
Threonine 0.052mg 0.201mg Pea
Isoleucine 0.05mg 0.193mg Pea
Leucine 0.094mg 0.32mg Pea
Lysine 0.058mg 0.314mg Pea
Methionine 0.02mg 0.081mg Pea
Phenylalanine 0.069mg 0.198mg Pea
Valine 0.06mg 0.232mg Pea
Histidine 0.033mg 0.105mg Pea
Saturated Fat 0.029g 0.039g Yam
Monounsaturated Fat 0.005g 0.019g Pea
Polyunsaturated fat 0.06g 0.102g 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

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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
15%
Yam
798%
Pea
Minerals Daily Need Coverage Score
23%
Yam
34%
Pea

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 5.44g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.01g)
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 - 5mg)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
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)

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/170072/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.