Sprouted Peas vs. Sweet Potatoes
Nutrition comparison of Sprouted 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
sprouted peas
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sprouted peas and sweet potatoes:
- Both sweet potatoes and sprouted peas are high in potassium.
- Sprouted pea has more thiamin, riboflavin, niacin and folate.
- Sprouted pea is a great source of iron and protein.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Sprouted Peas (Peas, mature seeds, sprouted, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sprouted pea is high in calories and sweet potato has 31% less calories than sprouted pea - sweet potato has 86 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, sprouted peas is heavier in protein, lighter in carbs and similar to sweet potatoes for fat. Sprouted peas has a macronutrient ratio of 24:72:4 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sprouted Peas | Sweet Potatoes | |
|---|---|---|
| Protein | 24% | 7% |
| Carbohydrates | 72% | 92% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potato has 26% less carbohydrates than sprouted pea - sweet potato has 20.1g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than sprouted pea - sweet potato has 3g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Sprouted pea has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Sprouted pea is a great source of protein and it has 461% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Both sweet potatoes and sprouted peas are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has 333% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and sprouted pea has 10.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than sprouted pea - sweet potato has 709ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Sweet potatoes and sprouted peas contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Sweet potatoes and sprouted peas contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more thiamin, riboflavin, niacin and folate. Both sprouted peas and sweet potatoes contain significant amounts of pantothenic acid and Vitamin B6.
| Sprouted Peas | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.225 MG | 0.078 MG |
| Riboflavin | 0.155 MG | 0.061 MG |
| Niacin | 3.088 MG | 0.557 MG |
| Pantothenic acid | 1.029 MG | 0.8 MG |
| Vitamin B6 | 0.265 MG | 0.209 MG |
| Folate | 144 UG | 11 UG |
Minerals
calcium
Sweet potatoes and sprouted peas contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Sprouted pea is a great source of iron and it has 270% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Both sweet potatoes and sprouted peas are high in potassium. Sprouted pea has 13% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sprouted pea has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Sprouted Peas | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.061 G | 0.001 G |
| Total | 0.061 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, sprouted pea has more linoleic acid than sweet potato per 100 grams.
| Sprouted Peas | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.265 G | 0.013 G |
| Total | 0.265 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: Sprouted Peas (Peas, mature seeds, sprouted, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Sprouted Peas g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 sprouted peas contain more calories in 100 grams?Sprouted pea is high in calories and sweet potato has 30% less calories than sprouted pea - sweet potato has 86 calories in 100g and sprouted pea has 124 calories.
Does sweet potatoes or sprouted peas have more carbohydrates?
By weight, sweet potato has 30% fewer carbohydrates than sprouted pea - sweet potato has 20.1g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does sweet potatoes or sprouted peas contain more potassium?
Both sweet potatoes and sprouted peas are high in potassium. Sprouted pea has 10% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and sprouted pea has 381mg of potassium.