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Potato vs. Peas — In-Depth Nutrition Comparison

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How are potatoes and peas different?

  • Potatoes are higher in potassium and vitamin B6; however, peas are richer in vitamin B5, vitamin K, vitamin B1, manganese, fiber, folate, vitamin B2, and zinc.
  • Daily need coverage for vitamin B5 for peas is 3052% higher.
  • Potatoes contain 2 times more Potassium than peas. While potatoes contain 535mg of Potassium, peas contain only 271mg.
  • Peas have a lower glycemic index (54) than potatoes (86).

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 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 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 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 +97.4%
Contains more MagnesiumMagnesium +39.3%
Contains more CalciumCalcium +80%
Contains more IronIron +42.6%
Contains more CopperCopper +46.6%
Contains more ZincZinc +230.6%
Contains more PhosphorusPhosphorus +67.1%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +139.7%
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
1
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 32% 0.6% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Peas
10
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% 48% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
Contains more Vitamin B6Vitamin B6 +44%
Contains more Vitamin CVitamin C +47.9%
Contains more Vitamin AVitamin A +7910%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +304.7%
Contains more Vitamin B2Vitamin B2 +210.4%
Contains more Vitamin B3Vitamin B3 +43.3%
Contains more Vitamin B5Vitamin B5 +40591.5%
Contains more Vitamin KVitamin K +1195%
Contains more FolateFolate +125%
Contains more CholineCholine +100.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 -12.8%
Contains more Mono. FatMonounsaturated Fat +533.3%
Contains more Poly. FatPolyunsaturated fat +78.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
2
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
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 +238.5%
Contains more SucroseSucrose +1205%
Contains more FructoseFructose +20.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Peas
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 Peas Opinion
Calories 93kcal 84kcal Potato
Protein 2.5g 5.36g Peas
Fats 0.13g 0.22g Peas
Vitamin C 9.6mg 14.2mg Peas
Net carbs 18.95g 10.13g Potato
Carbs 21.15g 15.63g Potato
Magnesium 28mg 39mg Peas
Calcium 15mg 27mg Peas
Potassium 535mg 271mg Potato
Iron 1.08mg 1.54mg Peas
Sugar 1.18g 5.93g Potato
Fiber 2.2g 5.5g Peas
Copper 0.118mg 0.173mg Peas
Zinc 0.36mg 1.19mg Peas
Starch 17.27g Potato
Phosphorus 70mg 117mg Peas
Sodium 10mg 3mg Peas
Vitamin A 10IU 801IU Peas
Vitamin A 1µg 40µg Peas
Vitamin E 0.04mg 0.14mg Peas
Manganese 0.219mg 0.525mg Peas
Selenium 0.4µg 1.9µg Peas
Vitamin B1 0.064mg 0.259mg Peas
Vitamin B2 0.048mg 0.149mg Peas
Vitamin B3 1.41mg 2.021mg Peas
Vitamin B5 0.376mg 153mg Peas
Vitamin B6 0.311mg 0.216mg Potato
Vitamin K 2µg 25.9µg Peas
Folate 28µg 63µg Peas
Choline 14.8mg 29.7mg Peas
Saturated Fat 0.034g 0.039g Potato
Monounsaturated Fat 0.003g 0.019g Peas
Polyunsaturated fat 0.057g 0.102g Peas
Tryptophan 0.025mg 0.037mg Peas
Threonine 0.081mg 0.201mg Peas
Isoleucine 0.08mg 0.193mg Peas
Leucine 0.119mg 0.32mg Peas
Lysine 0.13mg 0.314mg Peas
Methionine 0.038mg 0.081mg Peas
Phenylalanine 0.099mg 0.198mg Peas
Valine 0.125mg 0.232mg Peas
Histidine 0.042mg 0.105mg Peas
Fructose 0.34g 0.41g Peas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Peas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
738%
Peas
Minerals Daily Need Coverage Score
22%
Potato
34%
Peas

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?
Peas
Peas contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Peas
Peas is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Peas
Peas is relatively richer in minerals
Which food is richer in vitamins?
Peas
Peas 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. 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.