Egg White vs. Peas

Nutrition comparison of Egg White and Peas


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg white versus peas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg white and peas:

  • Egg white has 18.7 times less carbohydrates than pea.
  • Egg white has 6.9 times less sugar than pea.
  • Egg white is a great source of protein.
  • Pea has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
  • Pea is a great source of potassium.
  • Pea is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of egg white and peas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Peas src

Calories and Carbs

calories

Egg white has 36% less calories than pea - pea has 81 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to peas for fat. Egg white has a macronutrient ratio of 91:6:4 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Peas
Protein 91% 26%
Carbohydrates 6% 70%
Fat 4% 4%
Alcohol ~ ~

carbohydrates

Egg white has 18.7 times less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

dietary fiber

Pea is an excellent source of dietary fiber and it has more dietary fiber than egg white - pea has 5.7g of dietary fiber per 100 grams and egg white does not contain significant amounts.

sugar

Egg white has 6.9 times less sugar than pea - pea has 5.7g of sugar per 100 grams and egg white has 0.71g of sugar.

Protein

protein

Egg white is a great source of protein and it has 101% more protein than pea - pea has 5.4g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Both peas and egg white are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has more Vitamin C than egg white - pea has 40mg of Vitamin C per 100 grams and egg white does not contain significant amounts.

Vitamin A

Pea has more Vitamin A than egg white - pea has 38ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin E

Peas and egg white contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Pea has more Vitamin K than egg white - pea has 24.8ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Pea has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and peas contain significant amounts of pantothenic acid.

Egg White Peas
Thiamin 0.004 MG 0.266 MG
Riboflavin 0.439 MG 0.132 MG
Niacin 0.105 MG 2.09 MG
Pantothenic acid 0.19 MG 0.104 MG
Vitamin B6 0.005 MG 0.169 MG
Folate 4 UG 65 UG
Vitamin B12 0.09 UG ~

Minerals

calcium

Pea has 257% more calcium than egg white - pea has 25mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Pea has 17 times more iron than egg white - pea has 1.5mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Pea is a great source of potassium and it has 50% more potassium than egg white - pea has 244mg of potassium per 100 grams and egg white has 163mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg White or Peas .

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Peas (Peas, green, raw) .

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FAQ

Does peas or egg white contain more calories in 100 grams?
Egg white has 40% less calories than pea - pea has 81 calories in 100g and egg white has 52 calories.

Is peas or egg white better for protein?
Egg white is a great source of protein and it has 100% more protein than pea - pea has 5.4g of protein per 100 grams and egg white has 10.9g of protein.

Does peas or egg white have more carbohydrates?
By weight, egg white has 18.7 times fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and egg white has 0.73g of carbohydrates.

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