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Yam vs. Peas — In-Depth Nutrition Comparison

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What are the differences between yam and peas?

  • Yam is higher in potassium, yet peas are higher in vitamin B5, vitamin K, vitamin B1, vitamin A, iron, folate, phosphorus, vitamin B2, and vitamin B3.
  • Peas' daily need coverage for vitamin B5 is 3054% more.
  • Yam has 2 times more potassium than peas. While yam has 670mg of potassium, peas have 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 Peas 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 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Peas
Peas
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Contains more PotassiumPotassium +147.2%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +92.9%
Contains more IronIron +196.2%
Contains more CopperCopper +13.8%
Contains more ZincZinc +495%
Contains more PhosphorusPhosphorus +138.8%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +41.5%
Contains more SeleniumSelenium +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
Yam
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Peas
Peas
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 47% 0% 13% 2.8% 65% 34% 38% 9180% 50% 0% 65% 47%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin CVitamin C +17.4%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin B1Vitamin B1 +172.6%
Contains more Vitamin B2Vitamin B2 +432.1%
Contains more Vitamin B3Vitamin B3 +266.1%
Contains more Vitamin B5Vitamin B5 +49096.1%
Contains more Vitamin KVitamin K +1026.1%
Contains more FolateFolate +293.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.216mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Peas DV% diff.
Vitamin B5 0.311mg 153mg 3054%
Vitamin K 2.3µg 25.9µg 20%
Vitamin B1 0.095mg 0.259mg 14%
Iron 0.52mg 1.54mg 13%
Potassium 670mg 271mg 12%
Folate 16µg 63µg 12%
Phosphorus 49mg 117mg 10%
Zinc 0.2mg 1.19mg 9%
Vitamin B2 0.028mg 0.149mg 9%
Vitamin B3 0.552mg 2.021mg 9%
Protein 1.49g 5.36g 8%
Manganese 0.371mg 0.525mg 7%
Fiber 3.9g 5.5g 6%
Magnesium 18mg 39mg 5%
Carbs 27.48g 15.63g 4%
Vitamin A 6µg 40µg 4%
Calories 116kcal 84kcal 2%
Vitamin C 12.1mg 14.2mg 2%
Copper 0.152mg 0.173mg 2%
Selenium 0.7µg 1.9µg 2%
Choline 16.2mg 29.7mg 2%
Calcium 14mg 27mg 1%
Vitamin E 0.34mg 0.14mg 1%
Vitamin B6 0.228mg 0.216mg 1%
Fructose 0.41g 1%
Protein per 100 calories 1.3g 6.4g N/A
Calories per 10 g protein 779kcal 157kcal N/A
Weight per 100 calories 86g 119g N/A
Fats 0.14g 0.22g 0%
Net carbs 23.58g 10.13g N/A
Sugar 0.49g 5.93g N/A
Sodium 8mg 3mg 0%
Saturated fat 0.029g 0.039g 0%
Monounsaturated fat 0.005g 0.019g 0%
Polyunsaturated fat 0.06g 0.102g 0%
Tryptophan 0.012mg 0.037mg 0%
Threonine 0.052mg 0.201mg 0%
Isoleucine 0.05mg 0.193mg 0%
Leucine 0.094mg 0.32mg 0%
Lysine 0.058mg 0.314mg 0%
Methionine 0.02mg 0.081mg 0%
Phenylalanine 0.069mg 0.198mg 0%
Valine 0.06mg 0.232mg 0%
Histidine 0.033mg 0.105mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Peas
Peas
4
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 CarbsCarbs +75.8%
Contains more ProteinProtein +259.7%
Contains more FatsFats +57.1%
Contains more WaterWater +11%
Contains more OtherOther +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Peas
Peas
2
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -25.6%
Contains more Mono. FatMonounsaturated fat +280%
Contains more Poly. FatPolyunsaturated fat +70%

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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. Peas - 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.