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  6. Pea soup vs. Quinoa

Pea soup vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between Pea soup and Quinoa?

  • Quinoa has more Manganese, Phosphorus, Magnesium, Folate, Iron, Vitamin B6, Vitamin B2, Vitamin B1, and Copper than Pea soup.
  • Quinoa's daily need coverage for Manganese is 17% higher.
  • Quinoa has 48 times less Sodium than Pea soup. Pea soup has 336mg of Sodium, while Quinoa has 7mg.

We used Soup, pea, green, canned, prepared with equal volume water and Quinoa, cooked types in this comparison.

Infographic

Pea soup vs Quinoa 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.
Pea soup
Pea soup
1
:
9
Quinoa
Quinoa
Contains more Selenium +28.6%
Contains more Calcium +41.7%
Contains more Iron +104.1%
Contains more Magnesium +326.7%
Contains more Phosphorus +223.4%
Contains more Potassium +142.3%
Contains less Sodium -97.9%
Contains more Zinc +70.3%
Contains more Copper +31.5%
Contains more Manganese +157.6%
Pea soup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 28% 11% 21% 7% 44% 18% 49% 32% 20%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Selenium +28.6%
Contains more Calcium +41.7%
Contains more Iron +104.1%
Contains more Magnesium +326.7%
Contains more Phosphorus +223.4%
Contains more Potassium +142.3%
Contains less Sodium -97.9%
Contains more Zinc +70.3%
Contains more Copper +31.5%
Contains more Manganese +157.6%

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.
Pea soup
Pea soup
5
:
5
Quinoa
Quinoa
Contains more Vitamin A +140%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +12.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +340%
Contains more Vitamin B6 +515%
Contains more Folate +4100%
Pea soup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 2% 10% 6% 9% 3% 5% 1% 0% 1%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +140%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +12.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +340%
Contains more Vitamin B6 +515%
Contains more Folate +4100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea soup
Pea soup
2
:
3
Quinoa
Quinoa
Contains more Water +18.1%
Contains more Other +66.2%
Contains more Protein +37.5%
Contains more Fats +76.1%
Contains more Carbs +115.6%
Pea soup
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +18.1%
Contains more Other +66.2%
Contains more Protein +37.5%
Contains more Fats +76.1%
Contains more Carbs +115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea soup
Pea soup
0
:
3
Quinoa
Quinoa
Contains less Saturated Fat -55.9%
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +659.2%
Pea soup
50% 36% 14%
Saturated Fat: 0.524 g
Monounsaturated Fat: 0.372 g
Polyunsaturated fat: 0.142 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -55.9%
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +659.2%

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 Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pea soup Quinoa Opinion
Net carbs 7.98g 18.5g Quinoa
Protein 3.2g 4.4g Quinoa
Fats 1.09g 1.92g Quinoa
Carbs 9.88g 21.3g Quinoa
Calories 61kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 3.19g 0.87g Quinoa
Fiber 1.9g 2.8g Quinoa
Calcium 12mg 17mg Quinoa
Iron 0.73mg 1.49mg Quinoa
Magnesium 15mg 64mg Quinoa
Phosphorus 47mg 152mg Quinoa
Potassium 71mg 172mg Quinoa
Sodium 336mg 7mg Quinoa
Zinc 0.64mg 1.09mg Quinoa
Copper 0.146mg 0.192mg Quinoa
Manganese 0.245mg 0.631mg Quinoa
Selenium 3.6µg 2.8µg Pea soup
Vitamin A 12IU 5IU Pea soup
Vitamin A RAE 3µg 0µg Pea soup
Vitamin E 0.09mg 0.63mg Quinoa
Vitamin C 0.6mg 0mg Pea soup
Vitamin B1 0.04mg 0.107mg Quinoa
Vitamin B2 0.025mg 0.11mg Quinoa
Vitamin B3 0.462mg 0.412mg Pea soup
Vitamin B5 0.049mg Pea soup
Vitamin B6 0.02mg 0.123mg Quinoa
Folate 1µg 42µg Quinoa
Vitamin K 0.2µg 0µg Pea soup
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Saturated Fat 0.524g 0.231g Quinoa
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.372g 0.528g Quinoa
Polyunsaturated fat 0.142g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea soup Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Quinoa
Minerals Daily Need Coverage Score
23%
Pea soup
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 2.32g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 329mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.293g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
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 ($)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.