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Pea soup vs. Mashed potato — In-Depth Nutrition Comparison

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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

Pea soup vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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%
~equal in Magnesium ~15mg
~equal in Sodium ~306mg

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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%
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

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
3% 15% 80%
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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
22% 27% 51%
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.
Pea soup Mashed potato
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pea soup Mashed potato 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?

ok
ok
is better in case of low diet
Pea soup Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
23%
Pea soup
15%
Mashed potato

Comparison summary

Which food is lower in Saturated fat?
Pea soup
Pea soup is lower in Saturated fat (difference - 0.053g)
Which food is lower in glycemic index?
Pea soup
Pea soup is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Pea soup
Pea soup is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 2.69g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 30mg)
Which food is richer in vitamins?
Mashed potato
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 ($)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.