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  6. Pea soup vs. Pasta

Pea soup vs. Pasta — In-Depth Nutrition Comparison

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Summary of differences between pea soup and pasta

  • Pea soup has more copper; however, pasta is higher in folate, vitamin B1, vitamin B2, vitamin B12, and iron.
  • Pasta covers your daily need for folate, 16% more than pea soup.
  • Pea soup has 56 times more sodium than pasta. While pea soup has 336mg of sodium, pasta has only 6mg.
  • The glycemic index of pea soup is higher.

These are the specific foods used in this comparison Soup, pea, green, canned, prepared with equal volume water and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Pea soup vs Pasta 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%
Pasta
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +195.8%
Contains more CopperCopper +57%
Contains more ZincZinc +14.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +56.2%
Contains more PhosphorusPhosphorus +34%
Contains less SodiumSodium -98.2%
~equal in Manganese ~0.224mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 1% 1.8% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75%
Pasta
Pasta
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +422.5%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +114.7%
Contains more Vitamin B5Vitamin B5 +273.5%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +6300%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pea soup Pasta DV% diff.
Folate 1µg 64µg 16%
Sodium 336mg 6mg 14%
Vitamin B1 0.04mg 0.209mg 14%
Cholesterol 0mg 33mg 11%
Vitamin B2 0.025mg 0.15mg 10%
Fiber 1.9g 8%
Selenium 3.6µg 7%
Copper 0.146mg 0.093mg 6%
Vitamin B12 0µg 0.14µg 6%
Carbs 9.88g 24.93g 5%
Iron 0.73mg 1.14mg 5%
Calories 61kcal 131kcal 4%
Protein 3.2g 5.15g 4%
Vitamin B3 0.462mg 0.992mg 3%
Vitamin B5 0.049mg 0.183mg 3%
Phosphorus 47mg 63mg 2%
Choline 13.2mg 2%
Saturated fat 0.524g 0.15g 2%
Polyunsaturated fat 0.142g 0.429g 2%
Vitamin C 0.6mg 0mg 1%
Magnesium 15mg 18mg 1%
Calcium 12mg 6mg 1%
Potassium 71mg 24mg 1%
Zinc 0.64mg 0.56mg 1%
Vitamin E 0.09mg 1%
Manganese 0.245mg 0.224mg 1%
Vitamin B6 0.02mg 0.034mg 1%
Monounsaturated fat 0.372g 0.124g 1%
Protein per 100 calories 5.2g 3.9g N/A
Calories per 10 g protein 191kcal 254kcal N/A
Weight per 100 calories 164g 76g N/A
Fats 1.09g 1.05g 0%
Net carbs 7.98g 24.93g N/A
Sugar 3.19g N/A
Vitamin A 3µg 6µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

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
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more WaterWater +23.3%
Contains more OtherOther +312.9%
Contains more ProteinProtein +60.9%
Contains more CarbsCarbs +152.3%
~equal in Fats ~1.05g

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
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +200%
Contains less Sat. FatSaturated fat -71.4%
Contains more Poly. FatPolyunsaturated fat +202.1%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.