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Pea soup vs. Plum — In-Depth Nutrition Comparison

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How are pea soup and plums different?

  • Pea soup has more copper, manganese, iron, and selenium; however, plums are richer in vitamin C, vitamin A, and vitamin K.
  • Pea soup covers your daily need for sodium, 15% more than plums.
  • Plums contain less sodium.
  • Pea soup has a higher glycemic index. The glycemic index of pea soup is 66, while the glycemic index of plums is 53.

Soup, pea, green, canned, prepared with equal volume water and Plums, raw types were used in this article.

Infographic

Pea soup vs Plum 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +100%
Contains more IronIron +329.4%
Contains more CopperCopper +156.1%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +193.8%
Contains more ManganeseManganese +371.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +121.1%
Contains less SodiumSodium -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.
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%
Plum
7
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more CholineCholine +594.7%
Contains more Vitamin CVitamin C +1483.3%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin B5Vitamin B5 +175.5%
Contains more Vitamin B6Vitamin B6 +45%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.026mg
~equal in Vitamin B3 ~0.417mg
~equal in Vitamin B12 ~0µg

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
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +357.1%
Contains more FatsFats +289.3%
Contains more OtherOther +245.9%
Contains more CarbsCarbs +15.6%
~equal in Water ~87.23g

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
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +177.6%
Contains more Poly. FatPolyunsaturated fat +222.7%
Contains less Sat. FatSaturated fat -96.8%

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

All nutrients comparison - raw data values

Nutrient Pea soup Plum DV% diff.
Sodium 336mg 0mg 15%
Vitamin C 0.6mg 9.5mg 10%
Copper 0.146mg 0.057mg 10%
Manganese 0.245mg 0.052mg 8%
Selenium 3.6µg 0µg 7%
Iron 0.73mg 0.17mg 7%
Zinc 0.64mg 0.1mg 5%
Protein 3.2g 0.7g 5%
Vitamin K 0.2µg 6.4µg 5%
Fructose 3.07g 4%
Phosphorus 47mg 16mg 4%
Potassium 71mg 157mg 3%
Vitamin A 3µg 17µg 2%
Fiber 1.9g 1.4g 2%
Vitamin B5 0.049mg 0.135mg 2%
Choline 13.2mg 1.9mg 2%
Magnesium 15mg 7mg 2%
Saturated fat 0.524g 0.017g 2%
Folate 1µg 5µg 1%
Monounsaturated fat 0.372g 0.134g 1%
Polyunsaturated fat 0.142g 0.044g 1%
Vitamin B6 0.02mg 0.029mg 1%
Calories 61kcal 46kcal 1%
Vitamin B1 0.04mg 0.028mg 1%
Vitamin E 0.09mg 0.26mg 1%
Calcium 12mg 6mg 1%
Carbs 9.88g 11.42g 1%
Fats 1.09g 0.28g 1%
Net carbs 7.98g 10.02g N/A
Sugar 3.19g 9.92g N/A
Vitamin B2 0.025mg 0.026mg 0%
Vitamin B3 0.462mg 0.417mg 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea soup Plum
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
8%
Plum
Minerals Daily Need Coverage Score
23%
Pea soup
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.507g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food is lower in Sugar?
Pea soup
Pea soup is lower in Sugar (difference - 6.73g)
Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $0.5)
Which food is richer in minerals?
Pea soup
Pea soup is relatively richer in minerals
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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.