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Potato vs. Pea — In-Depth Nutrition Comparison

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How are Potato and Pea different?

  • Potato is higher in Potassium, and Vitamin B6, however, Pea is richer in Vitamin B5, Vitamin K, Vitamin B1, Manganese, Fiber, Folate, Vitamin B2, and Zinc.
  • Daily need coverage for Vitamin B5 from Pea is 3052% higher.
  • Potato contains 2 times more Potassium than Pea. While Potato contains 535mg of Potassium, Pea contains only 271mg.

Potatoes, baked, flesh and skin, without salt and Peas, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Potato vs Pea 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
:
9
Pea
Contains more Potassium +97.4%
Contains more Calcium +80%
Contains more Iron +42.6%
Contains more Magnesium +39.3%
Contains more Phosphorus +67.1%
Contains less Sodium -70%
Contains more Zinc +230.6%
Contains more Copper +46.6%
Contains more Manganese +139.7%
Contains more Selenium +375%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains more Potassium +97.4%
Contains more Calcium +80%
Contains more Iron +42.6%
Contains more Magnesium +39.3%
Contains more Phosphorus +67.1%
Contains less Sodium -70%
Contains more Zinc +230.6%
Contains more Copper +46.6%
Contains more Manganese +139.7%
Contains more Selenium +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
1
:
9
Pea
Contains more Vitamin B6 +44%
Contains more Vitamin A +7910%
Contains more Vitamin E +250%
Contains more Vitamin C +47.9%
Contains more Vitamin B1 +304.7%
Contains more Vitamin B2 +210.4%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +40591.5%
Contains more Folate +125%
Contains more Vitamin K +1195%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Vitamin B6 +44%
Contains more Vitamin A +7910%
Contains more Vitamin E +250%
Contains more Vitamin C +47.9%
Contains more Vitamin B1 +304.7%
Contains more Vitamin B2 +210.4%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +40591.5%
Contains more Folate +125%
Contains more Vitamin K +1195%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
:
3
Pea
Contains more Carbs +35.3%
Contains more Other +44.6%
Contains more Protein +114.4%
Contains more Fats +69.2%
Equal in Water - 77.87
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
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 Carbs +35.3%
Contains more Other +44.6%
Contains more Protein +114.4%
Contains more Fats +69.2%
Equal in Water - 77.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
:
2
Pea
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +533.3%
Contains more Polyunsaturated fat +78.9%
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +533.3%
Contains more Polyunsaturated fat +78.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
2
:
3
Pea
Contains more Starch +∞%
Contains more Glucose +238.5%
Contains more Sucrose +1205%
Contains more Fructose +20.6%
Contains more Maltose +∞%
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Starch +∞%
Contains more Glucose +238.5%
Contains more Sucrose +1205%
Contains more Fructose +20.6%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Pea
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Pea Opinion
Net carbs 18.95g 10.13g Potato
Protein 2.5g 5.36g Pea
Fats 0.13g 0.22g Pea
Carbs 21.15g 15.63g Potato
Calories 93kcal 84kcal Potato
Starch 17.27g Potato
Fructose 0.34g 0.41g Pea
Sugar 1.18g 5.93g Potato
Fiber 2.2g 5.5g Pea
Calcium 15mg 27mg Pea
Iron 1.08mg 1.54mg Pea
Magnesium 28mg 39mg Pea
Phosphorus 70mg 117mg Pea
Potassium 535mg 271mg Potato
Sodium 10mg 3mg Pea
Zinc 0.36mg 1.19mg Pea
Copper 0.118mg 0.173mg Pea
Manganese 0.219mg 0.525mg Pea
Selenium 0.4µg 1.9µg Pea
Vitamin A 10IU 801IU Pea
Vitamin A RAE 1µg 40µg Pea
Vitamin E 0.04mg 0.14mg Pea
Vitamin C 9.6mg 14.2mg Pea
Vitamin B1 0.064mg 0.259mg Pea
Vitamin B2 0.048mg 0.149mg Pea
Vitamin B3 1.41mg 2.021mg Pea
Vitamin B5 0.376mg 153mg Pea
Vitamin B6 0.311mg 0.216mg Potato
Folate 28µg 63µg Pea
Vitamin K 2µg 25.9µg Pea
Tryptophan 0.025mg 0.037mg Pea
Threonine 0.081mg 0.201mg Pea
Isoleucine 0.08mg 0.193mg Pea
Leucine 0.119mg 0.32mg Pea
Lysine 0.13mg 0.314mg Pea
Methionine 0.038mg 0.081mg Pea
Phenylalanine 0.099mg 0.198mg Pea
Valine 0.125mg 0.232mg Pea
Histidine 0.042mg 0.105mg Pea
Saturated Fat 0.034g 0.039g Potato
Monounsaturated Fat 0.003g 0.019g Pea
Polyunsaturated fat 0.057g 0.102g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Pea
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Potato
798%
Pea
Minerals Daily Need Coverage Score
22%
Potato
34%
Pea

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 4.75g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/170093/nutrients
  2. Pea - 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.