Comparing Nutrients in 100 calories Split Green PeasVS Baked White Potatoes

Weight per 100 calories

Split Green Peas

27.5g

Baked White Potatoes

109g

Split Green Peas have 4 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Split Green Peas or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Split Green Peas

25%

66%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Split Green Peasvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

1.1%1.07g

Fat

0.17%0.16g

1.07 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

0.35%0.11g

Saturated Fat

0.14%0.043g

0.11 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

2.8%0.045g

Omega 3

1%0.016g

0.045 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

1.4%0.24g

Omega 6

0.31%0.053g

0.24 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

13%17g

Carbohydrate

17.6%23g

17 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

1.2%0.86g

Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.86 gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

0%0g

Fructose

0.54%0.39g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0 gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

%0.12g

Glucose

%0.68g

0.12 gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

%0.74g

Sucrose

%0.43g

0.74 gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

16%6.1g

Fiber

6%2.3g

6.1 gvs2.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

11.3%6.35g

Protein

4.08%2.3g

6.35 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Split Green Peasvs Baked White Potatoes

0.21%1.92μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

1.92 μgvs1.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

16.5%0.2mg

Vitamin B1

4.35%0.052mg

Thiamine

0.2 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

5.16%0.067mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.067 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

6.2%0.99mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs1.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.3%0.26mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.26 mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

2.96%0.038mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.038 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

1.03%4.12μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

4.12 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0.55%0.49mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0.49 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.22%0.033mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.033 mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

3.64%4.37μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

4.37 μgvs2.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Split Green Peasvs Baked White Potatoes

1.26%12.6mg

Calcium

1.1%11mg

12.6 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

24.7%0.22mg

Copper

15.3%0.14mg

0.22 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

16.2%1.3mg

Iron

8.7%0.7mg

1.3 mgvs0.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

4.12%17.3mg

Magnesium

7%29.3mg

17.3 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

14.2%0.33mg

Manganese

8.93%0.21mg

0.33 mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

13%92mg

Phosphorus

11.6%81.5mg

92 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

6.9%234mg

Potassium

17.4%591mg

234 mgvs591 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

5.34%2.94μg

Selenium

0.99%0.54μg

2.94 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

0.092%1.37mg

Sodium

0.51%7.6mg

1.37 mgvs7.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

8.7%0.96mg

Zinc

3.46%0.38mg

0.96 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

0.065%2.4g

Water

2.2%82g

2.4 gvs82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 100 calories of Split Green Peas vs Baked White Potatoes:

Raw Split Green Peas have 3.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.5 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 6 times more Vitamin B6, 10 times more Vitamin B9 and 27.7 times more Vitamin C than Raw Split Green Peas.
Both Raw Split Green Peas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Split Green Peas vs Baked White Potatoes:

Raw Split Green Peas have 1.6 times more Copper, 1.9 times more Iron, 1.6 times more Manganese, 5.4 times more Selenium and 2.5 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Magnesium, 2.5 times more Potassium and 34.3 times more Water than Raw Split Green Peas.
Both Raw Split Green Peas and Baked Whole White Potatoes have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Split Green Peas have 6.6 times more Fat, 2.7 times more Omega 3, 4.4 times more Omega 6, 2.7 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Carbohydrate and 1.9 times more Sugars than Raw Split Green Peas.
Both Raw Split Green Peas and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Raw Split Green Peas as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Split Green PeasVS Boiled Split PeasBaked White PotatoesVS Boiled Split PeasSplit Green PeasVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Split Green PeasVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Split Green Peas or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: