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Pea soup vs. Flour — In-Depth Nutrition Comparison

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Significant differences between pea soup and flour

  • The amount of vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, and vitamin B5 in flour is higher than in pea soup.
  • Flour covers your daily vitamin B1 needs 62% more than pea soup.
  • Flour has 168 times less sodium than pea soup. Pea soup has 336mg of sodium, while flour has 2mg.

Specific food types used in this comparison are Soup, pea, green, canned, prepared with equal volume water and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Pea soup vs Flour 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%
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +46.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +50.7%
Contains more IronIron +535.6%
Contains more PhosphorusPhosphorus +129.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +178.4%
Contains more SeleniumSelenium +841.7%
~equal in Copper ~0.144mg
~equal in Zinc ~0.7mg

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%
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more CholineCholine +26.9%
Contains more Vitamin B1Vitamin B1 +1862.5%
Contains more Vitamin B2Vitamin B2 +1876%
Contains more Vitamin B3Vitamin B3 +1177.9%
Contains more Vitamin B5Vitamin B5 +793.9%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +18200%
~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
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +11.2%
Contains more WaterWater +609.3%
Contains more OtherOther +178.3%
Contains more ProteinProtein +222.8%
Contains more CarbsCarbs +672.4%

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
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +327.6%
Contains less Sat. FatSaturated fat -70.4%
Contains more Poly. FatPolyunsaturated fat +190.8%

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

All nutrients comparison - raw data values

Nutrient Pea soup Flour DV% diff.
Vitamin B1 0.04mg 0.785mg 62%
Selenium 3.6µg 33.9µg 55%
Iron 0.73mg 4.64mg 49%
Folate 1µg 183µg 46%
Vitamin B2 0.025mg 0.494mg 36%
Vitamin B3 0.462mg 5.904mg 34%
Carbs 9.88g 76.31g 22%
Manganese 0.245mg 0.682mg 19%
Sodium 336mg 2mg 15%
Calories 61kcal 364kcal 15%
Protein 3.2g 10.33g 14%
Phosphorus 47mg 108mg 9%
Vitamin B5 0.049mg 0.438mg 8%
Fiber 1.9g 2.7g 3%
Polyunsaturated fat 0.142g 0.413g 2%
Saturated fat 0.524g 0.155g 2%
Vitamin B6 0.02mg 0.044mg 2%
Magnesium 15mg 22mg 2%
Choline 13.2mg 10.4mg 1%
Vitamin C 0.6mg 0mg 1%
Monounsaturated fat 0.372g 0.087g 1%
Zinc 0.64mg 0.7mg 1%
Potassium 71mg 107mg 1%
Fats 1.09g 0.98g 0%
Net carbs 7.98g 73.61g N/A
Calcium 12mg 15mg 0%
Sugar 3.19g 0.27g N/A
Copper 0.146mg 0.144mg 0%
Vitamin E 0.09mg 0.06mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.2µg 0.3µg 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea soup Flour
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
46%
Flour
Minerals Daily Need Coverage Score
23%
Pea soup
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Pea soup
Pea soup is lower in glycemic index (difference - 6)
Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 334mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 0.369g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.