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Pea soup vs. English muffin — In-Depth Nutrition Comparison

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How are pea soup and English muffins different?

  • Pea soup contains less phosphorus, vitamin B1, vitamin B2, folate, vitamin B5, and vitamin B3 than English muffins.
  • English muffins cover your daily need for phosphorus, 12% more than pea soup.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of pea soup is 66.

Soup, pea, green, canned, prepared with equal volume water and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types were used in this article.

Infographic

Pea soup vs English muffin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more CopperCopper +13.2%
Contains less SodiumSodium -27.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +21.9%
Contains more PhosphorusPhosphorus +183%
Contains more ManganeseManganese +45.7%
~equal in Zinc ~0.7mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +352.5%
Contains more Vitamin B2Vitamin B2 +516%
Contains more Vitamin B3Vitamin B3 +239%
Contains more Vitamin B5Vitamin B5 +810.2%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3600%
~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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +100.8%
Contains more ProteinProtein +140.6%
Contains more FatsFats +65.1%
Contains more CarbsCarbs +365.6%
Contains more OtherOther +87.5%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +23.2%
Contains less Sat. FatSaturated fat -50.6%
Contains more Poly. FatPolyunsaturated fat +525.4%

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

All nutrients comparison - raw data values

Nutrient Pea soup English muffin DV% diff.
Vitamin B1 0.04mg 0.181mg 12%
Phosphorus 47mg 133mg 12%
Carbs 9.88g 46g 12%
Vitamin B2 0.025mg 0.154mg 10%
Folate 1µg 37µg 9%
Protein 3.2g 7.7g 9%
Calories 61kcal 235kcal 9%
Vitamin B5 0.049mg 0.446mg 8%
Vitamin B3 0.462mg 1.566mg 7%
Selenium 3.6µg 7%
Sodium 336mg 464mg 6%
Manganese 0.245mg 0.357mg 5%
Polyunsaturated fat 0.142g 0.888g 5%
Calcium 12mg 52mg 4%
Fiber 1.9g 2.7g 3%
Choline 13.2mg 2%
Vitamin B12 0µg 0.04µg 2%
Potassium 71mg 131mg 2%
Vitamin B6 0.02mg 0.043mg 2%
Copper 0.146mg 0.129mg 2%
Iron 0.73mg 0.89mg 2%
Vitamin E 0.09mg 1%
Vitamin C 0.6mg 0.1mg 1%
Magnesium 15mg 21mg 1%
Zinc 0.64mg 0.7mg 1%
Fats 1.09g 1.8g 1%
Saturated fat 0.524g 0.259g 1%
Net carbs 7.98g 43.3g N/A
Sugar 3.19g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0.2µg 0%
Monounsaturated fat 0.372g 0.302g 0%
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea soup English muffin
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
14%
English muffin
Minerals Daily Need Coverage Score
23%
Pea soup
30%
English muffin

Comparison summary

Which food contains less Sodium?
Pea soup
Pea soup contains less Sodium (difference - 128mg)
Which food is lower in glycemic index?
Pea soup
Pea soup is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 3.19g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 0.265g)
Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.