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Peas vs. Potato — In-Depth Nutrition Comparison

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What are the differences between peas and potatoes?

  • Peas are richer than potatoes in vitamin B5, vitamin K, vitamin A, vitamin B1, manganese, fiber, folate, iron, vitamin B2, and phosphorus.
  • Peas' daily need coverage for vitamin B5 is 3054% more.
  • Peas have 401 times more vitamin A than potatoes. While peas have 801IU of vitamin A, potatoes have only 2IU.
  • The glycemic index of peas is lower.

We used Peas, green, cooked, boiled, drained, without salt and Potatoes, flesh, and skin, raw types in this article.

Infographic

Peas vs Potato 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.
Peas
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +69.6%
Contains more CalciumCalcium +125%
Contains more IronIron +90.1%
Contains more CopperCopper +57.3%
Contains more ZincZinc +296.7%
Contains more PhosphorusPhosphorus +105.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +162.5%
Contains more SeleniumSelenium +375%
Contains more PotassiumPotassium +56.8%

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.
Peas
9
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 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +219.8%
Contains more Vitamin B2Vitamin B2 +365.6%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B5Vitamin B5 +51764.4%
Contains more Vitamin KVitamin K +1195%
Contains more FolateFolate +320%
Contains more CholineCholine +145.5%
Contains more Vitamin CVitamin C +38.7%
Contains more Vitamin B6Vitamin B6 +38%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peas Potato DV% diff.
Vitamin B5 153mg 0.295mg 3054%
Vitamin K 25.9µg 2µg 20%
Vitamin B1 0.259mg 0.081mg 15%
Fiber 5.5g 2.1g 14%
Manganese 0.525mg 0.2mg 14%
Folate 63µg 15µg 12%
Vitamin B2 0.149mg 0.032mg 9%
Phosphorus 117mg 57mg 9%
Iron 1.54mg 0.81mg 9%
Zinc 1.19mg 0.3mg 8%
Protein 5.36g 2.05g 7%
Copper 0.173mg 0.11mg 7%
Starch 15.29g 6%
Vitamin B6 0.216mg 0.298mg 6%
Vitamin C 14.2mg 19.7mg 6%
Vitamin B3 2.021mg 1.061mg 6%
Potassium 271mg 425mg 5%
Magnesium 39mg 23mg 4%
Vitamin A 40µg 0µg 4%
Selenium 1.9µg 0.4µg 3%
Choline 29.7mg 12.1mg 3%
Calcium 27mg 12mg 2%
Vitamin E 0.14mg 0.01mg 1%
Carbs 15.63g 17.49g 1%
Calories 84kcal 77kcal 0%
Fats 0.22g 0.09g 0%
Net carbs 10.13g 15.39g N/A
Sugar 5.93g 0.82g N/A
Sodium 3mg 6mg 0%
Saturated fat 0.039g 0.025g 0%
Monounsaturated fat 0.019g 0.002g 0%
Polyunsaturated fat 0.102g 0.042g 0%
Tryptophan 0.037mg 0.021mg 0%
Threonine 0.201mg 0.067mg 0%
Isoleucine 0.193mg 0.066mg 0%
Leucine 0.32mg 0.098mg 0%
Lysine 0.314mg 0.107mg 0%
Methionine 0.081mg 0.032mg 0%
Phenylalanine 0.198mg 0.081mg 0%
Valine 0.232mg 0.103mg 0%
Histidine 0.105mg 0.035mg 0%
Fructose 0.41g 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peas
2
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +161.5%
Contains more FatsFats +144.4%
Contains more CarbsCarbs +11.9%
Contains more OtherOther +21.7%
~equal in Water ~79.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peas
2
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +850%
Contains more Poly. FatPolyunsaturated fat +142.9%
Contains less Sat. FatSaturated fat -35.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peas
3
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Potato
2
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2970.6%
Contains more FructoseFructose +57.7%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +138.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.