Pea soup vs. Mashed potato — In-Depth Nutrition Comparison
Compare
How are pea soup and mashed potato different?
- Pea soup has more copper, manganese, iron, and selenium; however, mashed potato is richer in vitamin B6, potassium, and polyunsaturated fat.
- Pea soup covers your daily need for copper, 12% more than mashed potato.
- Pea soup has 5 times more selenium than mashed potato. Pea soup has 3.6µg of selenium, while mashed potato has 0.8µg.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of pea soup is 66.
Soup, pea, green, canned, prepared with equal volume water and Fast foods, potato, mashed types were used in this article.
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.
| Contains more IronIron | +135.5% |
| Contains more CopperCopper | +317.1% |
| Contains more ZincZinc | +190.9% |
| Contains more ManganeseManganese | +150% |
| Contains more SeleniumSelenium | +350% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +302.8% |
| Contains more PhosphorusPhosphorus | +25.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +1333.3% |
| Contains more Vitamin EVitamin E | +366.7% |
| Contains more Vitamin B3Vitamin B3 | +133.8% |
| Contains more Vitamin B6Vitamin B6 | +500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2850% |
| Contains more FolateFolate | +800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.2 g
Fats:
1.09 g
Carbs:
9.88 g
Water:
84.55 g
Other:
1.28 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +93.9% |
| Contains more FatsFats | +158.7% |
| Contains more CarbsCarbs | +48.3% |
~equal in
Water
~79.62g
~equal in
Other
~1.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.524 g
Monounsaturated fat:
Mono. Fat
0.372 g
Polyunsaturated fat:
Poly. Fat
0.142 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -9.2% |
| Contains more Mono. FatMonounsaturated fat | +93.5% |
| Contains more Poly. FatPolyunsaturated fat | +845.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.146mg | 0.035mg | 12% |
| Vitamin B6 | 0.02mg | 0.12mg | 8% |
| Polyunsaturated fat | 0.142g | 1.342g | 8% |
| Manganese | 0.245mg | 0.098mg | 6% |
| Potassium | 71mg | 286mg | 6% |
| Vitamin K | 0.2µg | 5.9µg | 5% |
| Iron | 0.73mg | 0.31mg | 5% |
| Starch | 12.1g | 5% | |
| Selenium | 3.6µg | 0.8µg | 5% |
| Vitamin A | 3µg | 43µg | 4% |
| Vitamin B3 | 0.462mg | 1.08mg | 4% |
| Zinc | 0.64mg | 0.22mg | 4% |
| Protein | 3.2g | 1.65g | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Fats | 1.09g | 2.82g | 3% |
| Vitamin B1 | 0.04mg | 0.015mg | 2% |
| Vitamin E | 0.09mg | 0.42mg | 2% |
| Fiber | 1.9g | 1.3g | 2% |
| Phosphorus | 47mg | 59mg | 2% |
| Folate | 1µg | 9µg | 2% |
| Carbs | 9.88g | 14.65g | 2% |
| Monounsaturated fat | 0.372g | 0.72g | 1% |
| Vitamin B5 | 0.049mg | 1% | |
| Calories | 61kcal | 89kcal | 1% |
| Vitamin B2 | 0.025mg | 0.015mg | 1% |
| Sodium | 336mg | 306mg | 1% |
| Calcium | 12mg | 18mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 7.98g | 13.35g | N/A |
| Magnesium | 15mg | 15mg | 0% |
| Sugar | 3.19g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Choline | 13.2mg | 13.4mg | 0% |
| Saturated fat | 0.524g | 0.577g | 0% |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
9%
Minerals Daily Need Coverage Score
23%
15%
Comparison summary
Which food is lower in Saturated fat?
Pea soup is lower in Saturated fat (difference - 0.053g)
Which food is lower in glycemic index?
Pea soup is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Pea soup is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 2.69g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 30mg)
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
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 ($)