Peas vs Sweet Potato: Nutrition & Calories Compare

Discover the Nutritional Gems: Peas and Sweet Potatoes

When it comes to nutritious vegetables, peas and sweet potatoes often stand out for their health benefits and versatility in recipes. But beyond their common presence on our dining tables, these two vegetables have unique histories and nutritional profiles that might surprise you.

Did you know that peas have been a staple in the human diet for thousands of years? Archaeological evidence suggests that peas were consumed in the Bronze Age, making them one of the oldest cultivated crops. On the other hand, sweet potatoes, with their vibrant orange flesh and sweet taste, were first domesticated in Central and South America and are a rich source of vitamins, particularly Vitamin A.

Nutritional Face-off: Peas vs. Sweet Potatoes

Choosing between peas and sweet potatoes can be tough, especially when considering their nutritional content. Here's a closer look at what each offers, making your choice a bit easier depending on your dietary needs.

• Calories: Peas contain slightly fewer calories (81) compared to sweet potatoes (86) per 100 grams, making them a great option for those watching their calorie intake.
• Carbohydrates and Fiber: Sweet potatoes lead with 20.12 grams of carbohydrates and 3 grams of fiber, whereas peas offer 14.45 grams of carbohydrates but more fiber at 5.1 grams, promoting better digestion and satiety.
• Protein: Peas are a superior source of protein with 5.42 grams, compared to sweet potatoes at 1.6 grams, making them a great choice for vegetarians and vegans looking to boost their protein intake.
• Vitamins and Minerals: Sweet potatoes are an outstanding source of Vitamin A, with 14,187 IU, far surpassing peas. However, peas offer more Vitamin C, iron, and magnesium, which are essential for immune function, energy production, and overall health.
• Other Nutrients: Both are free of cholesterol and low in fat, but peas have a slight edge in terms of zinc and Vitamin K, whereas sweet potatoes provide more beta-carotene, which is converted into Vitamin A in the body.

What Does This Mean for Your Diet?

The choice between peas and sweet potatoes might come down to your specific nutritional needs. If you're seeking to increase your protein intake or need more fiber in your diet, peas are an excellent choice. On the other hand, sweet potatoes are ideal for those looking to boost their Vitamin A and beta-carotene intake.

Both vegetables are versatile and can be included in a variety of dishes, from soups and stews to salads and side dishes. Incorporating both peas and sweet potatoes into your diet can provide a broad spectrum of nutrients beneficial for maintaining a healthy, balanced diet.

Ultimately, the peas vs. sweet potato debate underscores the importance of variety in our diets. Each vegetable offers unique benefits, and consuming a wide range of fruits and vegetables is key to obtaining the different nutrients our bodies need to thrive.