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  6. Pea raw vs. Mashed potato

Pea raw vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between Pea raw and Mashed potato

  • Mashed potato has less Vitamin C, Vitamin B1, Fiber, Vitamin K, Copper, Iron, Folate, Manganese, and Zinc than Pea raw.
  • Pea raw covers your daily need of Vitamin C 44% more than Mashed potato.
  • Pea raw has 18 times more Vitamin B1 than Mashed potato. While Pea raw has 0.266mg of Vitamin B1, Mashed potato has only 0.015mg.
  • Pea raw has less Sodium.

These are the specific foods used in this comparison Peas, green, raw and Fast foods, potato, mashed.

Infographic

Pea raw vs Mashed potato 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.
Pea raw
Pea raw
9
:
1
Mashed potato
Mashed potato
Contains more Calcium +38.9%
Contains more Iron +374.2%
Contains more Magnesium +120%
Contains more Phosphorus +83.1%
Contains less Sodium -98.4%
Contains more Zinc +463.6%
Contains more Copper +402.9%
Contains more Manganese +318.4%
Contains more Selenium +125%
Contains more Potassium +17.2%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +38.9%
Contains more Iron +374.2%
Contains more Magnesium +120%
Contains more Phosphorus +83.1%
Contains less Sodium -98.4%
Contains more Zinc +463.6%
Contains more Copper +402.9%
Contains more Manganese +318.4%
Contains more Selenium +125%
Contains more Potassium +17.2%

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.
Pea raw
Pea raw
9
:
2
Mashed potato
Mashed potato
Contains more Vitamin A +313.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1673.3%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +93.5%
Contains more Vitamin B6 +40.8%
Contains more Folate +622.2%
Contains more Vitamin K +320.3%
Contains more Vitamin E +223.1%
Contains more Vitamin B12 +∞%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin A +313.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1673.3%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +93.5%
Contains more Vitamin B6 +40.8%
Contains more Folate +622.2%
Contains more Vitamin K +320.3%
Contains more Vitamin E +223.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea raw
Pea raw
1
:
4
Mashed potato
Mashed potato
Contains more Protein +228.5%
Contains more Fats +605%
Contains more Other +44.8%
Equal in Carbs - 14.65
Equal in Water - 79.62
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +228.5%
Contains more Fats +605%
Contains more Other +44.8%
Equal in Carbs - 14.65
Equal in Water - 79.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea raw
Pea raw
1
:
2
Mashed potato
Mashed potato
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +1957.1%
Contains more Polyunsaturated fat +617.6%
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +1957.1%
Contains more Polyunsaturated fat +617.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pea raw
Pea raw
3
:
2
Mashed potato
Mashed potato
Contains more Sucrose +4890%
Contains more Fructose +95%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +66.7%
Pea raw
88% 2% 7% 3%
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
Mashed potato
96%
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
Contains more Sucrose +4890%
Contains more Fructose +95%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +66.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Mashed potato Opinion
Net carbs 8.75g 13.35g Mashed potato
Protein 5.42g 1.65g Pea raw
Fats 0.4g 2.82g Mashed potato
Carbs 14.45g 14.65g Mashed potato
Calories 81kcal 89kcal Mashed potato
Starch 12.1g Mashed potato
Fructose 0.39g 0.2g Pea raw
Sugar 5.67g 0.5g Mashed potato
Fiber 5.7g 1.3g Pea raw
Calcium 25mg 18mg Pea raw
Iron 1.47mg 0.31mg Pea raw
Magnesium 33mg 15mg Pea raw
Phosphorus 108mg 59mg Pea raw
Potassium 244mg 286mg Mashed potato
Sodium 5mg 306mg Pea raw
Zinc 1.24mg 0.22mg Pea raw
Copper 0.176mg 0.035mg Pea raw
Manganese 0.41mg 0.098mg Pea raw
Selenium 1.8µg 0.8µg Pea raw
Vitamin A 765IU 185IU Pea raw
Vitamin A RAE 38µg 43µg Mashed potato
Vitamin E 0.13mg 0.42mg Mashed potato
Vitamin C 40mg 0mg Pea raw
Vitamin B1 0.266mg 0.015mg Pea raw
Vitamin B2 0.132mg 0.015mg Pea raw
Vitamin B3 2.09mg 1.08mg Pea raw
Vitamin B5 0.104mg Pea raw
Vitamin B6 0.169mg 0.12mg Pea raw
Folate 65µg 9µg Pea raw
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 24.8µg 5.9µg Pea raw
Tryptophan 0.037mg Pea raw
Threonine 0.203mg Pea raw
Isoleucine 0.195mg Pea raw
Leucine 0.323mg Pea raw
Lysine 0.317mg Pea raw
Methionine 0.082mg Pea raw
Phenylalanine 0.2mg Pea raw
Valine 0.235mg Pea raw
Histidine 0.107mg Pea raw
Trans Fat 0g 0.105g Pea raw
Saturated Fat 0.071g 0.577g Pea raw
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 0.035g 0.72g Mashed potato
Polyunsaturated fat 0.187g 1.342g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Pea raw
9%
Mashed potato
Minerals Daily Need Coverage Score
31%
Pea raw
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 301mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 0.506g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 5.17g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.