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Pea raw vs. Pea soup — In-Depth Nutrition Comparison

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Summary of differences between pea raw and pea soup

  • Pea soup has less vitamin C, vitamin K, vitamin B1, folate, fiber, vitamin A, vitamin B6, vitamin B3, and iron than pea raw.
  • Pea raw covers your daily need for vitamin C, 44% more than pea soup.
  • Pea raw has 124 times more vitamin K than pea soup. While pea raw has 24.8µg of vitamin K, pea soup has only 0.2µg.
  • Pea raw has less sodium.
  • The glycemic index of pea soup is higher.

These are the specific foods used in this comparison Peas, green, raw and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Pea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 MagnesiumMagnesium +120%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +243.7%
Contains more IronIron +101.4%
Contains more CopperCopper +20.5%
Contains more ZincZinc +93.8%
Contains more PhosphorusPhosphorus +129.8%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +67.3%
Contains more SeleniumSelenium +100%

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
11
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +6566.7%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin B1Vitamin B1 +565%
Contains more Vitamin B2Vitamin B2 +428%
Contains more Vitamin B3Vitamin B3 +352.4%
Contains more Vitamin B5Vitamin B5 +112.2%
Contains more Vitamin B6Vitamin B6 +745%
Contains more Vitamin KVitamin K +12300%
Contains more FolateFolate +6400%
Contains more CholineCholine +115.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +69.4%
Contains more CarbsCarbs +46.3%
Contains more FatsFats +172.5%
Contains more OtherOther +47.1%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -86.5%
Contains more Poly. FatPolyunsaturated fat +31.7%
Contains more Mono. FatMonounsaturated fat +962.9%

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 Pea soup
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pea raw Pea soup DV% diff.
Vitamin C 40mg 0.6mg 44%
Vitamin K 24.8µg 0.2µg 21%
Vitamin B1 0.266mg 0.04mg 19%
Folate 65µg 1µg 16%
Fiber 5.7g 1.9g 15%
Sodium 5mg 336mg 14%
Vitamin B6 0.169mg 0.02mg 11%
Vitamin B3 2.09mg 0.462mg 10%
Phosphorus 108mg 47mg 9%
Iron 1.47mg 0.73mg 9%
Vitamin B2 0.132mg 0.025mg 8%
Manganese 0.41mg 0.245mg 7%
Potassium 244mg 71mg 5%
Zinc 1.24mg 0.64mg 5%
Magnesium 33mg 15mg 4%
Vitamin A 38µg 3µg 4%
Protein 5.42g 3.2g 4%
Copper 0.176mg 0.146mg 3%
Choline 28.4mg 13.2mg 3%
Selenium 1.8µg 3.6µg 3%
Saturated fat 0.071g 0.524g 2%
Carbs 14.45g 9.88g 2%
Monounsaturated fat 0.035g 0.372g 1%
Calories 81kcal 61kcal 1%
Vitamin B5 0.104mg 0.049mg 1%
Calcium 25mg 12mg 1%
Fats 0.4g 1.09g 1%
Net carbs 8.75g 7.98g N/A
Sugar 5.67g 3.19g N/A
Vitamin E 0.13mg 0.09mg 0%
Polyunsaturated fat 0.187g 0.142g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Pea soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Pea raw
3%
Pea soup
Minerals Daily Need Coverage Score
31%
Pea raw
23%
Pea soup

Comparison summary

Which food is lower in Sugar?
Pea soup
Pea soup is lower in Sugar (difference - 2.48g)
Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $0.3)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 331mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.453g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 12)
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 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. 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.