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  6. Orange juice vs. Pea soup

Orange juice vs. Pea soup — In-Depth Nutrition Comparison

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A recap on differences between orange juice and pea soup

  • Orange juice is higher in vitamin C and folate, yet pea soup is higher in copper, manganese, fiber, iron, selenium, and zinc.
  • Orange juice covers your daily vitamin C needs 55% more than pea soup.
  • Orange juice contains 30 times more folate than pea soup. While orange juice contains 30µg of folate, pea soup contains only 1µg.
  • The amount of sodium in orange juice is lower.
  • The glycemic index of orange juice is lower.

Food varieties used in this article are Orange juice, raw and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Orange juice vs Pea soup infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more PotassiumPotassium +181.7%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +36.4%
Contains more IronIron +265%
Contains more CopperCopper +231.8%
Contains more ZincZinc +1180%
Contains more PhosphorusPhosphorus +176.5%
Contains more ManganeseManganese +1650%
Contains more SeleniumSelenium +3500%
~equal in Calcium ~12mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin CVitamin C +8233.3%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +2900%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +112.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Pea soup DV% diff.
Vitamin C 50mg 0.6mg 55%
Sodium 1mg 336mg 15%
Copper 0.044mg 0.146mg 11%
Manganese 0.014mg 0.245mg 10%
Folate 30µg 1µg 7%
Fiber 0.2g 1.9g 7%
Iron 0.2mg 0.73mg 7%
Selenium 0.1µg 3.6µg 6%
Zinc 0.05mg 0.64mg 5%
Protein 0.7g 3.2g 5%
Potassium 200mg 71mg 4%
Phosphorus 17mg 47mg 4%
Vitamin B1 0.09mg 0.04mg 4%
Vitamin B5 0.19mg 0.049mg 3%
Vitamin B6 0.04mg 0.02mg 2%
Saturated fat 0.024g 0.524g 2%
Choline 6.2mg 13.2mg 1%
Monounsaturated fat 0.036g 0.372g 1%
Polyunsaturated fat 0.04g 0.142g 1%
Calories 45kcal 61kcal 1%
Fats 0.2g 1.09g 1%
Magnesium 11mg 15mg 1%
Vitamin A 10µg 3µg 1%
Net carbs 10.2g 7.98g N/A
Carbs 10.4g 9.88g 0%
Calcium 11mg 12mg 0%
Sugar 8.4g 3.19g N/A
Vitamin E 0.04mg 0.09mg 0%
Vitamin B2 0.03mg 0.025mg 0%
Vitamin B3 0.4mg 0.462mg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 ProteinProtein +357.1%
Contains more FatsFats +445%
Contains more OtherOther +220%
~equal in Carbs ~9.88g
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +933.3%
Contains more Poly. FatPolyunsaturated fat +255%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.