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  6. Pea soup vs. Mashed potato

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
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 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

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

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%

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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.