Broccoli vs. Pea Shoots
Nutrition comparison of Broccoli and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and pea shoots:
- Both broccoli and pea shoots are high in Vitamin C and dietary fiber.
- Broccoli has more riboflavin and pantothenic acid.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and pea shoots contain similar amounts of calories - broccoli has 34 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to pea shoots for fat. Broccoli has a macronutrient ratio of 28:65:7 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Pea Shoots | |
|---|---|---|
| Protein | 28% | 23% |
| Carbohydrates | 65% | 69% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and pea shoots contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both broccoli and pea shoots are high in dietary fiber. Broccoli has a little more dietary fiber (8%) than pea shoot by weight - broccoli has 2.6g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Broccoli and pea shoots contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Broccoli and pea shoots contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both broccoli and pea shoots are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both broccoli and pea shoots are high in Vitamin C. Broccoli has 261% more Vitamin C than pea shoot - broccoli has 89.2mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Broccoli and pea shoots contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than pea shoot - broccoli has 0.78mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than pea shoot - broccoli has 101.6ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Broccoli has more riboflavin and pantothenic acid. Both broccoli and pea shoots contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Broccoli | Pea Shoots | |
|---|---|---|
| Thiamin | 0.071 MG | 0.1 MG |
| Riboflavin | 0.117 MG | 0.05 MG |
| Niacin | 0.639 MG | 1 MG |
| Pantothenic acid | 0.573 MG | ~ |
| Vitamin B6 | 0.175 MG | 0.1 MG |
| Folate | 63 UG | 62 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 96% more calcium than pea shoot - broccoli has 47mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Pea shoot has 74% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 98% more potassium than pea shoot - broccoli has 316mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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: Broccoli (Broccoli, raw) and Pea Shoots (ORGANIC PEA SHOOTS) .
Broccoli g
()
|
Daily Values (%) |
Pea Shoots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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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 % |
|
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 broccoli or pea shoots contain more calories in 100 grams?Broccoli and pea shoots contain similar amounts of calories - broccoli has 34 calories in 100g and pea shoot has 35 calories.
Does broccoli or pea shoots have more carbohydrates?
By weight, broccoli and pea shoots contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does broccoli or pea shoots contain more potassium?
Broccoli is a rich source of potassium and it has 100% more potassium than pea shoot - broccoli has 316mg of potassium in 100 grams and pea shoot has 160mg of potassium.