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Russet potato vs. Pea — In-Depth Nutrition Comparison

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Differences between Russet potato and Pea

  • Russet potato has more Vitamin B6, and Potassium, while Pea has more Vitamin B5, Vitamin K, Vitamin B1, Manganese, Fiber, Folate, Vitamin B2, and Zinc.
  • Pea's daily need coverage for Vitamin B5 is 3052% higher.
  • Pea contains 2 times less Potassium than Russet potato. Russet potato contains 550mg of Potassium, while Pea contains 271mg.

The food types used in this comparison are Potatoes, Russet, flesh and skin, baked and Peas, green, cooked, boiled, drained, without salt.

Infographic

Russet 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Pea
Pea
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 +103%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +50%
Contains more IronIron +43.9%
Contains more CopperCopper +61.7%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +64.8%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +130.3%
Contains more SeleniumSelenium +280%

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 28% 0.6% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Pea
Pea
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 +63.9%
Contains more Vitamin CVitamin C +71.1%
Contains more Vitamin AVitamin A +7910%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +286.6%
Contains more Vitamin B2Vitamin B2 +210.4%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more Vitamin B5Vitamin B5 +40163.2%
Contains more Vitamin KVitamin K +1195%
Contains more FolateFolate +142.3%
Contains more CholineCholine +98%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Pea
Pea
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 +37.2%
Contains more OtherOther +46.7%
Contains more ProteinProtein +103.8%
Contains more FatsFats +69.2%
~equal in Water ~77.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Pea
Pea
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 -17.9%
Contains more Mono. FatMonounsaturated Fat +533.3%
Contains more Poly. FatPolyunsaturated fat +88.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pea
Pea
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 +184.6%
Contains more SucroseSucrose +1238.5%
Contains more FructoseFructose +28.1%
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.
Russet 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 Russet potato Pea Opinion
Calories 97kcal 84kcal Russet potato
Protein 2.63g 5.36g Pea
Fats 0.13g 0.22g Pea
Vitamin C 8.3mg 14.2mg Pea
Net carbs 19.14g 10.13g Russet potato
Carbs 21.44g 15.63g Russet potato
Magnesium 30mg 39mg Pea
Calcium 18mg 27mg Pea
Potassium 550mg 271mg Russet potato
Iron 1.07mg 1.54mg Pea
Sugar 1.08g 5.93g Russet potato
Fiber 2.3g 5.5g Pea
Copper 0.107mg 0.173mg Pea
Zinc 0.35mg 1.19mg Pea
Starch 17.45g Russet potato
Phosphorus 71mg 117mg Pea
Sodium 14mg 3mg Pea
Vitamin A 10IU 801IU Pea
Vitamin A 1µg 40µg Pea
Vitamin E 0.07mg 0.14mg Pea
Manganese 0.228mg 0.525mg Pea
Selenium 0.5µg 1.9µg Pea
Vitamin B1 0.067mg 0.259mg Pea
Vitamin B2 0.048mg 0.149mg Pea
Vitamin B3 1.348mg 2.021mg Pea
Vitamin B5 0.38mg 153mg Pea
Vitamin B6 0.354mg 0.216mg Russet potato
Vitamin K 2µg 25.9µg Pea
Folate 26µg 63µg Pea
Choline 15mg 29.7mg Pea
Saturated Fat 0.032g 0.039g Russet potato
Monounsaturated Fat 0.003g 0.019g Pea
Polyunsaturated fat 0.054g 0.102g Pea
Tryptophan 0.027mg 0.037mg Pea
Threonine 0.086mg 0.201mg Pea
Isoleucine 0.085mg 0.193mg Pea
Leucine 0.125mg 0.32mg Pea
Lysine 0.137mg 0.314mg Pea
Methionine 0.041mg 0.081mg Pea
Phenylalanine 0.104mg 0.198mg Pea
Valine 0.131mg 0.232mg Pea
Histidine 0.044mg 0.105mg Pea
Fructose 0.32g 0.41g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet potato Pea
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
17%
Russet potato
738%
Pea
Minerals Daily Need Coverage Score
23%
Russet potato
34%
Pea

Comparison summary

Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 4.85g)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $0.3)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 28)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.