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Potato vs. Peas — In-Depth Nutrition Comparison

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What are the differences between potatoes and peas?

  • 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.
  • The glycemic index of peas is lower.

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

Infographic

Potato vs Peas 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.
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%
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%
Contains more PotassiumPotassium +56.8%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +38.7%
Contains more Vitamin B6Vitamin B6 +38%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +11.9%
Contains more OtherOther +21.7%
Contains more ProteinProtein +161.5%
Contains more FatsFats +144.4%
~equal in Water ~77.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -35.9%
Contains more Mono. FatMonounsaturated fat +850%
Contains more Poly. FatPolyunsaturated fat +142.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +138.5%
Contains more SucroseSucrose +2970.6%
Contains more FructoseFructose +57.7%
Contains more MaltoseMaltose +∞%
~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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.