Peas vs. Sweet Potatoes
Nutrition comparison of Peas and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and sweet potatoes:
- Both sweet potatoes and peas are high in dietary fiber and potassium.
- Pea has more thiamin, niacin and folate, however, sweet potato contains more pantothenic acid.
- Pea is an excellent source of Vitamin C.
- Sweet potato has more beta-carotene than pea, however, pea contains more alpha-carotene and lutein + zeaxanthin than sweet potato.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Peas (Peas, green, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and peas contain similar amounts of calories - sweet potato has 86 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, peas is heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Peas has a macronutrient ratio of 26:69:5 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Sweet Potatoes | |
|---|---|---|
| Protein | 26% | 7% |
| Carbohydrates | 69% | 92% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and peas contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both sweet potatoes and peas are high in dietary fiber. Pea has 90% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Sweet potatoes and peas contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 245% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both sweet potatoes and peas are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 15 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 17 times more Vitamin A than pea - sweet potato has 709ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Sweet potatoes and peas contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 12 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, niacin and folate, however, sweet potato contains more pantothenic acid. Both peas and sweet potatoes contain significant amounts of riboflavin and Vitamin B6.
| Peas | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.266 MG | 0.078 MG |
| Riboflavin | 0.132 MG | 0.061 MG |
| Niacin | 2.09 MG | 0.557 MG |
| Pantothenic acid | 0.104 MG | 0.8 MG |
| Vitamin B6 | 0.169 MG | 0.209 MG |
| Folate | 65 UG | 11 UG |
Minerals
calcium
Sweet potatoes and peas contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 141% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both sweet potatoes and peas are high in potassium. Sweet potato has 38% more potassium than pea - sweet potato has 337mg of potassium per 100 grams and pea has 244mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, sweet potato has more beta-carotene than pea per 100 grams, however, pea contains more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams.
| Peas | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 449 UG | 8509 UG |
| alpha-carotene | 21 UG | 7 UG |
| lutein + zeaxanthin | 2477 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Peas | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.001 G |
| Total | 0.035 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than sweet potato per 100 grams.
| Peas | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.152 G | 0.013 G |
| Total | 0.152 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peas (Peas, green, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Peas g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or peas contain more calories in 100 grams?Sweet potatoes and peas contain similar amounts of calories - sweet potato has 86 calories in 100g and pea has 81 calories.
Does sweet potatoes or peas have more carbohydrates?
By weight, sweet potatoes and peas contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and pea has 14.5g of carbohydrates.
Does sweet potatoes or peas contain more potassium?
Both sweet potatoes and peas are high in potassium. Sweet potato has 40% more potassium than pea - sweet potato has 337mg of potassium in 100 grams and pea has 244mg of potassium.