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Minestrone vs. Pea soup — In-Depth Nutrition Comparison

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How are Minestrone and Pea soup different?

  • Minestrone is higher in Vitamin A RAE, however, Pea soup is richer in Copper, and Fiber.
  • Daily need coverage for Copper from Pea soup is 11% higher.
  • Minestrone contains 16 times more Vitamin A RAE than Pea soup. While Minestrone contains 49µg of Vitamin A RAE, Pea soup contains only 3µg.

Soup, minestrone, canned, prepared with equal volume water and Soup, pea, green, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Minestrone vs Pea soup infographic
Infographic link

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 Calcium +16.7%
Contains more Potassium +83.1%
Contains less Sodium -24.4%
Contains more Iron +92.1%
Contains more Magnesium +400%
Contains more Phosphorus +104.3%
Contains more Zinc +106.5%
Contains more Copper +186.3%
Contains more Manganese +61.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 3% 10% 12% 34% 9% 17% 20% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 28% 11% 21% 7% 44% 18% 49% 32% 20%
Contains more Calcium +16.7%
Contains more Potassium +83.1%
Contains less Sodium -24.4%
Contains more Iron +92.1%
Contains more Magnesium +400%
Contains more Phosphorus +104.3%
Contains more Zinc +106.5%
Contains more Copper +186.3%
Contains more Manganese +61.2%

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 A +7983.3%
Contains more Vitamin B5 +185.7%
Contains more Vitamin B6 +105%
Contains more Folate +1400%
Contains more Vitamin C +20%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +38.9%
Contains more Vitamin B3 +18.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 59% 0% 0% 2% 6% 5% 8% 9% 10% 12% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 2% 10% 6% 9% 3% 5% 1% 0% 1%
Contains more Vitamin A +7983.3%
Contains more Vitamin B5 +185.7%
Contains more Vitamin B6 +105%
Contains more Folate +1400%
Contains more Vitamin C +20%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +38.9%
Contains more Vitamin B3 +18.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +80.8%
Contains more Carbs +112%
Equal in Fats - 1.09
Equal in Water - 84.55
Equal in Other - 1.28
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more Protein +80.8%
Contains more Carbs +112%
Equal in Fats - 1.09
Equal in Water - 84.55
Equal in Other - 1.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.1%
Contains more Polyunsaturated fat +223.9%
Contains more Monounsaturated Fat +28.3%
23% 30% 47%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.46 g
50% 36% 14%
Saturated Fat: 0.524 g
Monounsaturated Fat: 0.372 g
Polyunsaturated fat: 0.142 g
Contains less Saturated Fat -56.1%
Contains more Polyunsaturated fat +223.9%
Contains more Monounsaturated Fat +28.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Minestrone Pea soup
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Minestrone Pea soup Opinion
Net carbs 4.26g 7.98g Pea soup
Protein 1.77g 3.2g Pea soup
Fats 1.04g 1.09g Pea soup
Carbs 4.66g 9.88g Pea soup
Calories 34kcal 61kcal Pea soup
Sugar 3.19g Minestrone
Fiber 0.4g 1.9g Pea soup
Calcium 14mg 12mg Minestrone
Iron 0.38mg 0.73mg Pea soup
Magnesium 3mg 15mg Pea soup
Phosphorus 23mg 47mg Pea soup
Potassium 130mg 71mg Minestrone
Sodium 254mg 336mg Minestrone
Zinc 0.31mg 0.64mg Pea soup
Copper 0.051mg 0.146mg Pea soup
Manganese 0.152mg 0.245mg Pea soup
Selenium 3.6µg Pea soup
Vitamin A 970IU 12IU Minestrone
Vitamin A RAE 49µg 3µg Minestrone
Vitamin E 0.09mg Pea soup
Vitamin C 0.5mg 0.6mg Pea soup
Vitamin B1 0.022mg 0.04mg Pea soup
Vitamin B2 0.018mg 0.025mg Pea soup
Vitamin B3 0.391mg 0.462mg Pea soup
Vitamin B5 0.14mg 0.049mg Minestrone
Vitamin B6 0.041mg 0.02mg Minestrone
Folate 15µg 1µg Minestrone
Vitamin K 0.2µg Pea soup
Tryptophan 0.013mg Minestrone
Threonine 0.043mg Minestrone
Isoleucine 0.054mg Minestrone
Leucine 0.098mg Minestrone
Lysine 0.076mg Minestrone
Methionine 0.018mg Minestrone
Phenylalanine 0.064mg Minestrone
Valine 0.074mg Minestrone
Histidine 0.03mg Minestrone
Cholesterol 1mg 0mg Pea soup
Saturated Fat 0.23g 0.524g Minestrone
Monounsaturated Fat 0.29g 0.372g Pea soup
Polyunsaturated fat 0.46g 0.142g Minestrone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Minestrone Pea soup
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Minestrone
3%
Pea soup
Minerals Daily Need Coverage Score
12%
Minestrone
23%
Pea soup

Comparison summary

Which food is richer in minerals?
Pea soup
Pea soup is relatively richer in minerals
Which food is lower in Cholesterol?
Pea soup
Pea soup is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 82mg)
Which food is lower in Saturated Fat?
Minestrone
Minestrone is lower in Saturated Fat (difference - 0.294g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 19)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/nutrients
  2. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.