Green Peas vs Sweet Potato
Side-by-side macro comparison. Green Peas vs Sweet Potato per their standard serving sizes.
Macro Comparison Table
| Macro | Green Peas | Sweet Potato | Difference |
|---|---|---|---|
| Calories | 117 cal | 90 cal | +30% Green |
| Protein | 8g | 2g | +300% Green |
| Carbs | 21g | 21g | 0% Green |
| Fat | 0.4g | 0.1g | +300% Green |
Differences shown relative to Green Peas. Positive = Green Peas has more.
Quick Take
Green Peas delivers 117 calories per serving with 8g protein, 21g carbs, and 0.4g fat. Sweet Potato delivers 90 calories with 2g protein, 21g carbs, and 0.1g fat. The most meaningful difference: they're within 27 calories per serving, so calorie load is essentially equivalent. For protein density per calorie, Green Peas wins at 27% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Sweet Potato gives you 27 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Green Peas delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Green Peas brings 117 calories — useful when you're chasing a surplus and struggling to eat enough. Green Peas delivers 8g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Sweet Potato fits cleanly into keto with only 21g carbs. Green Peas at 21g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Green Peas or Sweet Potato?
Green Peas has more protein: 8g vs 2g per serving. That's a difference of 6g.
Which has fewer calories, Green Peas or Sweet Potato?
Sweet Potato has 90 calories per serving vs 117 calories in Green Peas — a difference of 27 calories.
Is Green Peas or Sweet Potato better for keto?
Sweet Potato is the better keto choice at 21g carbs per serving vs 21g carbs in Green Peas.
Is Green Peas or Sweet Potato better for weight loss?
For weight loss, Sweet Potato gives you more calorie flexibility (27 cal less per serving). For preserving muscle during a deficit, Green Peas delivers more protein per calorie. Most people on cuts benefit from Green Peas.
Which Is Better for Your Goal?
🔥 Weight Loss
Green Peas
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Green Peas
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
tie
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Green Peas and Sweet Potato stack up:
Full Green Peas guide • Full Sweet Potato guide • All comparisons