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  6. Pea soup vs. Sweet potato

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

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What are the main differences between pea soup and sweet potato?

  • Pea soup is richer in selenium, while sweet potato is higher in vitamin A, vitamin B5, vitamin B6, and potassium.
  • Sweet potato's daily need coverage for vitamin A is 283% higher.
  • Sweet potato has 6 times less sodium than pea soup. Pea soup has 336mg of sodium, while sweet potato has 55mg.

We used Soup, pea, green, canned, prepared with equal volume water and Sweet potato, raw, unprepared types in this comparison.

Infographic

Pea soup vs Sweet 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +19.7%
Contains more ZincZinc +113.3%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +374.6%
Contains less SodiumSodium -83.6%
~equal in Copper ~0.151mg
~equal in Phosphorus ~47mg
~equal in Manganese ~0.258mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +23533.3%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more Vitamin B5Vitamin B5 +1532.7%
Contains more Vitamin B6Vitamin B6 +945%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Pea soup Sweet potato DV% diff.
Vitamin A 3µg 709µg 78%
Vitamin B5 0.049mg 0.8mg 15%
Vitamin B6 0.02mg 0.209mg 15%
Sodium 336mg 55mg 12%
Potassium 71mg 337mg 8%
Selenium 3.6µg 0.6µg 5%
Starch 12.65g 5%
Fiber 1.9g 3g 4%
Protein 3.2g 1.57g 3%
Folate 1µg 11µg 3%
Zinc 0.64mg 0.3mg 3%
Vitamin B1 0.04mg 0.078mg 3%
Vitamin B2 0.025mg 0.061mg 3%
Carbs 9.88g 20.12g 3%
Saturated fat 0.524g 0.018g 2%
Iron 0.73mg 0.61mg 2%
Calcium 12mg 30mg 2%
Magnesium 15mg 25mg 2%
Vitamin C 0.6mg 2.4mg 2%
Fats 1.09g 0.05g 2%
Monounsaturated fat 0.372g 0.001g 1%
Vitamin K 0.2µg 1.8µg 1%
Polyunsaturated fat 0.142g 0.014g 1%
Calories 61kcal 86kcal 1%
Vitamin B3 0.462mg 0.557mg 1%
Copper 0.146mg 0.151mg 1%
Manganese 0.245mg 0.258mg 1%
Fructose 0.7g 1%
Vitamin E 0.09mg 0.26mg 1%
Net carbs 7.98g 17.12g N/A
Sugar 3.19g 4.18g N/A
Phosphorus 47mg 47mg 0%
Choline 13.2mg 12.3mg 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +103.8%
Contains more FatsFats +2080%
Contains more OtherOther +30.6%
Contains more CarbsCarbs +103.6%
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +37100%
Contains more Poly. FatPolyunsaturated fat +914.3%
Contains less Sat. FatSaturated fat -96.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.