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Flour vs. Pea soup — In-Depth Nutrition Comparison

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Significant differences between flour and pea soup

  • The amount of vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, and vitamin B5 in flour is higher than in pea soup.
  • Flour covers your daily vitamin B1 needs 62% more than pea soup.
  • Pea soup has 183 times less folate than flour. Flour has 183µg of folate, while pea soup has 1µg.
  • Flour contains less sodium.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Flour 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.
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +46.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +50.7%
Contains more IronIron +535.6%
Contains more PhosphorusPhosphorus +129.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +178.4%
Contains more SeleniumSelenium +841.7%
~equal in Copper ~0.146mg
~equal in Zinc ~0.64mg

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.
Flour
7
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 B1Vitamin B1 +1862.5%
Contains more Vitamin B2Vitamin B2 +1876%
Contains more Vitamin B3Vitamin B3 +1177.9%
Contains more Vitamin B5Vitamin B5 +793.9%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +18200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more CholineCholine +26.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 ProteinProtein +222.8%
Contains more CarbsCarbs +672.4%
Contains more FatsFats +11.2%
Contains more WaterWater +609.3%
Contains more OtherOther +178.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -70.4%
Contains more Poly. FatPolyunsaturated fat +190.8%
Contains more Mono. FatMonounsaturated fat +327.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Pea soup DV% diff.
Vitamin B1 0.785mg 0.04mg 62%
Selenium 33.9µg 3.6µg 55%
Iron 4.64mg 0.73mg 49%
Folate 183µg 1µg 46%
Vitamin B2 0.494mg 0.025mg 36%
Vitamin B3 5.904mg 0.462mg 34%
Carbs 76.31g 9.88g 22%
Manganese 0.682mg 0.245mg 19%
Sodium 2mg 336mg 15%
Calories 364kcal 61kcal 15%
Protein 10.33g 3.2g 14%
Phosphorus 108mg 47mg 9%
Vitamin B5 0.438mg 0.049mg 8%
Fiber 2.7g 1.9g 3%
Polyunsaturated fat 0.413g 0.142g 2%
Saturated fat 0.155g 0.524g 2%
Vitamin B6 0.044mg 0.02mg 2%
Magnesium 22mg 15mg 2%
Choline 10.4mg 13.2mg 1%
Vitamin C 0mg 0.6mg 1%
Monounsaturated fat 0.087g 0.372g 1%
Zinc 0.7mg 0.64mg 1%
Potassium 107mg 71mg 1%
Fats 0.98g 1.09g 0%
Net carbs 73.61g 7.98g N/A
Calcium 15mg 12mg 0%
Sugar 0.27g 3.19g N/A
Copper 0.144mg 0.146mg 0%
Vitamin E 0.06mg 0.09mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.3µg 0.2µg 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Pea soup
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
46%
Flour
3%
Pea soup
Minerals Daily Need Coverage Score
59%
Flour
23%
Pea soup

Comparison summary

Which food is lower in glycemic index?
Pea soup
Pea soup is lower in glycemic index (difference - 6)
Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 334mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 0.369g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.