Peas vs. Russet Potato
Nutrition comparison of Peas and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and russet potato:
- Both russet potato and peas are high in potassium.
- Pea has more thiamin, riboflavin, niacin and folate, however, russet potato contains more pantothenic acid and Vitamin B6.
- Pea is an excellent source of Vitamin C and dietary fiber.
- Russet potato has 8.1 times less sugar than pea.
USDA sources for nutritional information: Peas (Peas, green, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Russet potato and peas contain similar amounts of calories - russet potato has 79 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, peas is heavier in protein, lighter in carbs and heavier in fat compared to russet potato per calorie. Peas has a macronutrient ratio of 26:69:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Russet Potato | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 69% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and peas contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 338% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Russet potato has 8.1 times less sugar than pea - russet potato has 0.62g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 153% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both russet potato and peas are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 602% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than russet potato - pea has 38ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and peas contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 12 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin and folate, however, russet potato contains more pantothenic acid and Vitamin B6.
| Peas | Russet Potato | |
|---|---|---|
| Thiamin | 0.266 MG | 0.082 MG |
| Riboflavin | 0.132 MG | 0.033 MG |
| Niacin | 2.09 MG | 1.035 MG |
| Pantothenic acid | 0.104 MG | 0.301 MG |
| Vitamin B6 | 0.169 MG | 0.345 MG |
| Folate | 65 UG | 14 UG |
Minerals
calcium
Pea has 92% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 71% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both russet potato and peas are high in potassium. Russet potato has 71% more potassium than pea - russet potato has 417mg of potassium per 100 grams and pea has 244mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Peas | Russet Potato | |
|---|---|---|
| beta-carotene | 449 UG | ~ |
| alpha-carotene | 21 UG | ~ |
| lutein + zeaxanthin | 2477 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Peas | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.01 G |
| Total | 0.035 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than russet potato per 100 grams.
| Peas | Russet Potato | |
|---|---|---|
| linoleic acid | 0.152 G | 0.032 G |
| Total | 0.152 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peas (Peas, green, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Peas g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or peas contain more calories in 100 grams?Russet potato and peas contain similar amounts of calories - russet potato has 79 calories in 100g and pea has 81 calories.
Does russet potato or peas have more carbohydrates?
By weight, russet potato and peas contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and pea has 14.5g of carbohydrates.
Does russet potato or peas contain more potassium?
Both russet potato and peas are high in potassium. Russet potato has 70% more potassium than pea - russet potato has 417mg of potassium in 100 grams and pea has 244mg of potassium.