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 vitamin A than pea raw.
- Pea raw covers your daily need for 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.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Peas, green, raw and Fast foods, potato, mashed.
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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 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% |
| Contains more PotassiumPotassium | +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.
| 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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +40.8% |
| Contains more Vitamin KVitamin K | +320.3% |
| Contains more FolateFolate | +622.2% |
| Contains more CholineCholine | +111.9% |
| Contains more Vitamin AVitamin A | +13.2% |
| Contains more Vitamin EVitamin E | +223.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 40mg | 0mg | 44% |
| Vitamin B1 | 0.266mg | 0.015mg | 21% |
| Fiber | 5.7g | 1.3g | 18% |
| Vitamin K | 24.8µg | 5.9µg | 16% |
| Copper | 0.176mg | 0.035mg | 16% |
| Iron | 1.47mg | 0.31mg | 15% |
| Folate | 65µg | 9µg | 14% |
| Manganese | 0.41mg | 0.098mg | 14% |
| Sodium | 5mg | 306mg | 13% |
| Vitamin B2 | 0.132mg | 0.015mg | 9% |
| Zinc | 1.24mg | 0.22mg | 9% |
| Polyunsaturated fat | 0.187g | 1.342g | 8% |
| Protein | 5.42g | 1.65g | 8% |
| Phosphorus | 108mg | 59mg | 7% |
| Vitamin B3 | 2.09mg | 1.08mg | 6% |
| Starch | 12.1g | 5% | |
| Magnesium | 33mg | 15mg | 4% |
| Vitamin B6 | 0.169mg | 0.12mg | 4% |
| Fats | 0.4g | 2.82g | 4% |
| Choline | 28.4mg | 13.4mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin E | 0.13mg | 0.42mg | 2% |
| Saturated fat | 0.071g | 0.577g | 2% |
| Selenium | 1.8µg | 0.8µg | 2% |
| Monounsaturated fat | 0.035g | 0.72g | 2% |
| Vitamin B5 | 0.104mg | 2% | |
| Vitamin A | 38µg | 43µg | 1% |
| Potassium | 244mg | 286mg | 1% |
| Calcium | 25mg | 18mg | 1% |
| Calories | 81kcal | 89kcal | 0% |
| Carbs | 14.45g | 14.65g | 0% |
| Net carbs | 8.75g | 13.35g | N/A |
| Sugar | 5.67g | 0.5g | N/A |
| Trans fat | 0g | 0.105g | 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 | 0.39g | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | 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:
5.42 g
Fats:
0.4 g
Carbs:
14.45 g
Water:
78.86 g
Other:
0.87 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +228.5% |
| Contains more FatsFats | +605% |
| Contains more OtherOther | +44.8% |
~equal in
Carbs
~14.65g
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.071 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.187 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -87.7% |
| Contains more Mono. FatMonounsaturated fat | +1957.1% |
| Contains more Poly. FatPolyunsaturated fat | +617.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose | +4890% |
| Contains more FructoseFructose | +95% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +66.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g