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Pea soup vs. Walnut oil — In-Depth Nutrition Comparison

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What are the differences between pea soup and walnut oil?

  • Pea soup is higher in copper, iron, fiber, phosphorus, selenium, and zinc; however, walnut oil is richer in vitamin K.
  • Walnut oil's daily need coverage for saturated fat is 43% more.
  • Walnut oil has less sodium.
  • Walnut oil has a lower glycemic index (0) than pea soup (66).

We used Soup, pea, green, canned, prepared with equal volume water and Oil, walnut types in this article.

Infographic

Pea soup vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3200%
Contains more Vitamin EVitamin E +344.4%
Contains more Vitamin KVitamin K +7400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +9074.3%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +6029%
Contains more Poly. FatPolyunsaturated fat +44477.5%

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 Walnut oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pea soup Walnut oil DV% diff.
Polyunsaturated fat 0.142g 63.3g 421%
Fats 1.09g 100g 152%
Monounsaturated fat 0.372g 22.8g 56%
Calories 61kcal 884kcal 41%
Saturated fat 0.524g 9.1g 39%
Copper 0.146mg 0mg 16%
Sodium 336mg 0mg 15%
Vitamin K 0.2µg 15µg 12%
Manganese 0.245mg 11%
Iron 0.73mg 0mg 9%
Fiber 1.9g 0g 8%
Phosphorus 47mg 0mg 7%
Selenium 3.6µg 0µg 7%
Zinc 0.64mg 0mg 6%
Protein 3.2g 0g 6%
Magnesium 15mg 0mg 4%
Vitamin B3 0.462mg 0mg 3%
Carbs 9.88g 0g 3%
Vitamin B1 0.04mg 0mg 3%
Choline 13.2mg 0.4mg 2%
Vitamin B6 0.02mg 0mg 2%
Vitamin E 0.09mg 0.4mg 2%
Vitamin B2 0.025mg 0mg 2%
Potassium 71mg 0mg 2%
Vitamin B5 0.049mg 0mg 1%
Calcium 12mg 0mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 7.98g 0g N/A
Sugar 3.19g 0g N/A
Vitamin A 3µg 0µg 0%
Folate 1µg 0µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea soup Walnut oil
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
4%
Walnut oil
Minerals Daily Need Coverage Score
23%
Pea soup
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 336mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 66)
Which food is lower in Saturated fat?
Pea soup
Pea soup is lower in Saturated fat (difference - 8.576g)
Which food is richer in minerals?
Pea soup
Pea soup is relatively richer in minerals
Which food is richer in vitamins?
Pea soup
Pea soup 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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.