Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Pea soup

Spinach raw vs. Pea soup — In-Depth Nutrition Comparison

Compare

What are the main differences between spinach raw and pea soup?

  • Spinach raw has more vitamin K, vitamin A, folate, vitamin C, manganese, iron, magnesium, potassium, vitamin B6, and vitamin E than pea soup.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Pea soup has 781 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while pea soup has 12IU.
  • Pea soup has a higher glycemic index (66) than spinach raw (32).

We used Spinach, raw and Soup, pea, green, canned, prepared with equal volume water types in this comparison.

Infographic

Spinach raw vs Pea soup infographic
Infographic link

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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +685.9%
Contains more IronIron +271.2%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +266.1%
Contains more CopperCopper +12.3%
Contains more ZincZinc +20.8%
Contains more SeleniumSelenium +260%
~equal in Phosphorus ~47mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin CVitamin C +4583.3%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +2155.6%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +656%
Contains more Vitamin B3Vitamin B3 +56.7%
Contains more Vitamin B5Vitamin B5 +32.7%
Contains more Vitamin B6Vitamin B6 +875%
Contains more Vitamin KVitamin K +241350%
Contains more FolateFolate +19300%
Contains more CholineCholine +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Pea soup DV% diff.
Vitamin K 482.9µg 0.2µg 402%
Vitamin A 469µg 3µg 52%
Folate 194µg 1µg 48%
Vitamin C 28.1mg 0.6mg 31%
Manganese 0.897mg 0.245mg 28%
Iron 2.71mg 0.73mg 25%
Magnesium 79mg 15mg 15%
Potassium 558mg 71mg 14%
Vitamin E 2.03mg 0.09mg 13%
Vitamin B6 0.195mg 0.02mg 13%
Vitamin B2 0.189mg 0.025mg 13%
Sodium 79mg 336mg 11%
Calcium 99mg 12mg 9%
Selenium 1µg 3.6µg 5%
Vitamin B1 0.078mg 0.04mg 3%
Vitamin B3 0.724mg 0.462mg 2%
Saturated fat 0.063g 0.524g 2%
Calories 23kcal 61kcal 2%
Copper 0.13mg 0.146mg 2%
Carbs 3.63g 9.88g 2%
Monounsaturated fat 0.01g 0.372g 1%
Fats 0.39g 1.09g 1%
Protein 2.86g 3.2g 1%
Fiber 2.2g 1.9g 1%
Zinc 0.53mg 0.64mg 1%
Choline 19.3mg 13.2mg 1%
Net carbs 1.43g 7.98g N/A
Sugar 0.42g 3.19g N/A
Phosphorus 49mg 47mg 0%
Vitamin B5 0.065mg 0.049mg 0%
Polyunsaturated fat 0.165g 0.142g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more OtherOther +34.4%
Contains more ProteinProtein +11.9%
Contains more FatsFats +179.5%
Contains more CarbsCarbs +172.2%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -88%
Contains more Poly. FatPolyunsaturated fat +16.2%
Contains more Mono. FatMonounsaturated fat +3620%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.