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  6. Pea soup vs. Salmon raw

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

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A recap on differences between pea soup and salmon raw

  • Salmon raw is higher than pea soup in vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, vitamin B2, phosphorus, and vitamin B1.
  • Salmon raw covers your daily vitamin B12 needs 133% more than pea soup.
  • Pea soup contains 8 times more sodium than salmon raw. While pea soup contains 336mg of sodium, salmon raw contains only 44mg.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Soup, pea, green, canned, prepared with equal volume water and Fish, salmon, Atlantic, wild, raw.

Infographic

Pea soup vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more ManganeseManganese +1431.3%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +590.1%
Contains more CopperCopper +71.2%
Contains more PhosphorusPhosphorus +325.5%
Contains less SodiumSodium -86.9%
Contains more SeleniumSelenium +913.9%
~equal in Calcium ~12mg
~equal in Iron ~0.8mg
~equal in Zinc ~0.64mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +465%
Contains more Vitamin B2Vitamin B2 +1420%
Contains more Vitamin B3Vitamin B3 +1601.3%
Contains more Vitamin B5Vitamin B5 +3295.9%
Contains more Vitamin B6Vitamin B6 +3990%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2400%
~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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.4%
Contains more ProteinProtein +520%
Contains more FatsFats +481.7%
Contains more OtherOther +315.6%

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% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -46.6%
Contains more Mono. FatMonounsaturated fat +465.3%
Contains more Poly. FatPolyunsaturated fat +1688%

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

All nutrients comparison - raw data values

Nutrient Pea soup Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin B6 0.02mg 0.818mg 61%
Selenium 3.6µg 36.5µg 60%
Vitamin B3 0.462mg 7.86mg 46%
Protein 3.2g 19.84g 33%
Vitamin B5 0.049mg 1.664mg 32%
Vitamin B2 0.025mg 0.38mg 27%
Phosphorus 47mg 200mg 22%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.142g 2.539g 16%
Vitamin B1 0.04mg 0.226mg 16%
Sodium 336mg 44mg 13%
Copper 0.146mg 0.25mg 12%
Potassium 71mg 490mg 12%
Manganese 0.245mg 0.016mg 10%
Fiber 1.9g 0g 8%
Fats 1.09g 6.34g 8%
Folate 1µg 25µg 6%
Monounsaturated fat 0.372g 2.103g 4%
Calories 61kcal 142kcal 4%
Magnesium 15mg 29mg 3%
Carbs 9.88g 0g 3%
Saturated fat 0.524g 0.981g 2%
Choline 13.2mg 2%
Vitamin E 0.09mg 1%
Vitamin A 3µg 12µg 1%
Vitamin C 0.6mg 0mg 1%
Iron 0.73mg 0.8mg 1%
Net carbs 7.98g 0g N/A
Calcium 12mg 12mg 0%
Sugar 3.19g N/A
Zinc 0.64mg 0.64mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea soup Salmon raw
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
3%
Pea soup
77%
Salmon raw
Minerals Daily Need Coverage Score
23%
Pea soup
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 292mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Pea soup
Pea soup is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Pea soup
Pea soup is lower in Saturated fat (difference - 0.457g)
Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $13)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.