Mashed potato vs. Pea raw — In-Depth Nutrition Comparison
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Summary of differences between mashed potato and pea raw
- Mashed potato has less vitamin C, vitamin B1, fiber, vitamin K, copper, iron, folate, manganese, and vitamin A than pea raw.
- Pea raw covers your daily need for vitamin C, 44% more than mashed potato.
- Mashed potato has 61 times more sodium than pea raw. While mashed potato has 306mg of sodium, pea raw has only 5mg.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Fast foods, potato, mashed and Peas, green, raw.
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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.
| Contains more PotassiumPotassium | +17.2% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more CalciumCalcium | +38.9% |
| Contains more IronIron | +374.2% |
| Contains more CopperCopper | +402.9% |
| Contains more ZincZinc | +463.6% |
| Contains more PhosphorusPhosphorus | +83.1% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +318.4% |
| Contains more SeleniumSelenium | +125% |
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.
| Contains more Vitamin AVitamin A | +13.2% |
| Contains more Vitamin EVitamin E | +223.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1673.3% |
| Contains more Vitamin B2Vitamin B2 | +780% |
| Contains more Vitamin B3Vitamin B3 | +93.5% |
| Contains more Vitamin B6Vitamin B6 | +40.8% |
| Contains more Vitamin KVitamin K | +320.3% |
| Contains more FolateFolate | +622.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 40mg | 44% |
| Vitamin B1 | 0.015mg | 0.266mg | 21% |
| Fiber | 1.3g | 5.7g | 18% |
| Copper | 0.035mg | 0.176mg | 16% |
| Vitamin K | 5.9µg | 24.8µg | 16% |
| Iron | 0.31mg | 1.47mg | 15% |
| Manganese | 0.098mg | 0.41mg | 14% |
| Folate | 9µg | 65µg | 14% |
| Sodium | 306mg | 5mg | 13% |
| Zinc | 0.22mg | 1.24mg | 9% |
| Vitamin B2 | 0.015mg | 0.132mg | 9% |
| Protein | 1.65g | 5.42g | 8% |
| Polyunsaturated fat | 1.342g | 0.187g | 8% |
| Phosphorus | 59mg | 108mg | 7% |
| Vitamin B3 | 1.08mg | 2.09mg | 6% |
| Starch | 12.1g | 5% | |
| Fats | 2.82g | 0.4g | 4% |
| Magnesium | 15mg | 33mg | 4% |
| Vitamin B6 | 0.12mg | 0.169mg | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Choline | 13.4mg | 28.4mg | 3% |
| Vitamin E | 0.42mg | 0.13mg | 2% |
| Selenium | 0.8µg | 1.8µg | 2% |
| Vitamin B5 | 0.104mg | 2% | |
| Saturated fat | 0.577g | 0.071g | 2% |
| Monounsaturated fat | 0.72g | 0.035g | 2% |
| Calcium | 18mg | 25mg | 1% |
| Potassium | 286mg | 244mg | 1% |
| Vitamin A | 43µg | 38µg | 1% |
| Calories | 89kcal | 81kcal | 0% |
| Net carbs | 13.35g | 8.75g | N/A |
| Carbs | 14.65g | 14.45g | 0% |
| Sugar | 0.5g | 5.67g | N/A |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.037mg | 0% | |
| Threonine | 0.203mg | 0% | |
| Isoleucine | 0.195mg | 0% | |
| Leucine | 0.323mg | 0% | |
| Lysine | 0.317mg | 0% | |
| Methionine | 0.082mg | 0% | |
| Phenylalanine | 0.2mg | 0% | |
| Valine | 0.235mg | 0% | |
| Histidine | 0.107mg | 0% | |
| Fructose | 0.2g | 0.39g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
5.42 g
Fats:
0.4 g
Carbs:
14.45 g
Water:
78.86 g
Other:
0.87 g
| Contains more FatsFats | +605% |
| Contains more OtherOther | +44.8% |
| Contains more ProteinProtein | +228.5% |
~equal in
Carbs
~14.45g
~equal in
Water
~78.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.071 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.187 g
| Contains more Mono. FatMonounsaturated fat | +1957.1% |
| Contains more Poly. FatPolyunsaturated fat | +617.6% |
| Contains less Sat. FatSaturated fat | -87.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
4.99 g
Glucose:
0.12 g
Fructose:
0.39 g
Lactose:
0 g
Maltose:
0.17 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +66.7% |
| Contains more SucroseSucrose | +4890% |
| Contains more FructoseFructose | +95% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g