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Pea soup vs. Cheese sandwich — In-Depth Nutrition Comparison

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Important differences between pea soup and cheese sandwich

  • Pea soup has less phosphorus, selenium, manganese, vitamin B2, vitamin B1, iron, calcium, and vitamin B6.
  • Cheese sandwich's daily need coverage for phosphorus is 48% more.
  • Pea soup has a higher glycemic index than cheese sandwich.

The food varieties used in the comparison are Soup, pea, green, canned, prepared with equal volume water and Crackers, wheat, sandwich, with cheese filling.

Infographic

Pea soup vs Cheese sandwich 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +331%
Contains more IronIron +258.9%
Contains more ZincZinc +35.9%
Contains more PhosphorusPhosphorus +712.8%
Contains more ManganeseManganese +342%
Contains more SeleniumSelenium +575%
~equal in Copper ~0.16mg

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +795%
Contains more Vitamin B2Vitamin B2 +1608%
Contains more Vitamin B3Vitamin B3 +589.4%
Contains more Vitamin B5Vitamin B5 +1169.4%
Contains more Vitamin B6Vitamin B6 +1205%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +6300%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2542.2%
Contains more ProteinProtein +206.3%
Contains more FatsFats +2193.6%
Contains more CarbsCarbs +489.1%
Contains more OtherOther +196.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +2682.5%
Contains more Poly. FatPolyunsaturated fat +6354.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea soup Cheese sandwich DV% diff.
Polyunsaturated fat 0.142g 9.166g 60%
Phosphorus 47mg 382mg 48%
Selenium 3.6µg 24.3µg 38%
Fats 1.09g 25g 37%
Manganese 0.245mg 1.083mg 36%
Vitamin B2 0.025mg 0.427mg 31%
Vitamin B1 0.04mg 0.358mg 27%
Monounsaturated fat 0.372g 10.351g 25%
Iron 0.73mg 2.62mg 24%
Sodium 336mg 839mg 22%
Calories 61kcal 497kcal 22%
Vitamin B6 0.02mg 0.261mg 19%
Calcium 12mg 204mg 19%
Vitamin B3 0.462mg 3.185mg 17%
Saturated fat 0.524g 4.129g 16%
Carbs 9.88g 58.2g 16%
Folate 1µg 64µg 16%
Protein 3.2g 9.8g 13%
Vitamin B5 0.049mg 0.622mg 11%
Magnesium 15mg 54mg 9%
Potassium 71mg 306mg 7%
Fiber 1.9g 3.1g 5%
Vitamin B12 0µg 0.12µg 5%
Cholesterol 0mg 7mg 2%
Vitamin A 3µg 21µg 2%
Zinc 0.64mg 0.87mg 2%
Copper 0.146mg 0.16mg 2%
Choline 13.2mg 2%
Vitamin E 0.09mg 1%
Vitamin C 0.6mg 1.5mg 1%
Net carbs 7.98g 55.1g N/A
Sugar 3.19g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea soup Cheese sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Pea soup
32%
Cheese sandwich
Minerals Daily Need Coverage Score
23%
Pea soup
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Pea soup
Pea soup is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Pea soup
Pea soup contains less Sodium (difference - 503mg)
Which food is lower in Saturated fat?
Pea soup
Pea soup is lower in Saturated fat (difference - 3.605g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 3.19g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.