Kefir vs. Peas
Nutrition comparison of Kefir and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and peas:
- Kefir has 67% less carbohydrates than pea.
- Kefir is an excellent source of Vitamin A and calcium.
- Pea has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more pantothenic acid and Vitamin B12.
- Pea has signficantly more iron than kefir.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir has 47% less calories than pea - pea has 81 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is heavier in protein, much lighter in carbs and heavier in fat compared to peas per calorie. Kefir has a macronutrient ratio of 35:44:21 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Peas | |
|---|---|---|
| Protein | 35% | 26% |
| Carbohydrates | 44% | 70% |
| Fat | 21% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 67% less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than kefir - pea has 5.7g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Peas and kefir contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Pea has 43% more protein than kefir - pea has 5.4g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both peas and kefir are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and peas are low in trans fat - kefir has 0.04g of trans fat per 100 grams and pea does not contain significant amounts.
cholesterol
Both kefir and peas are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 199 times more Vitamin C than kefir - pea has 40mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 350% more Vitamin A than pea - pea has 38ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than pea - kefir has 41iu of Vitamin D per 100 grams and pea does not contain significant amounts.
Vitamin E
Peas and kefir contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Pea has 247 times more Vitamin K than kefir - pea has 24.8ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Pea has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more pantothenic acid and Vitamin B12. Both kefir and peas contain significant amounts of riboflavin.
| Kefir | Peas | |
|---|---|---|
| Thiamin | 0.03 MG | 0.266 MG |
| Riboflavin | 0.135 MG | 0.132 MG |
| Niacin | 0.15 MG | 2.09 MG |
| Pantothenic acid | 0.385 MG | 0.104 MG |
| Vitamin B6 | 0.058 MG | 0.169 MG |
| Folate | 13 UG | 65 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 420% more calcium than pea - pea has 25mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Pea has signficantly more iron than kefir - pea has 1.5mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Pea is a great source of potassium and it has 49% more potassium than kefir - pea has 244mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Peas | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.035 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than kefir per 100 grams.
| Kefir | Peas | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.152 G |
| Total | 0.044 G | 0.152 G |
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 Kefir or Peas .
Kefir g
()
|
Daily Values (%) |
Peas 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 % |
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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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 peas or kefir contain more calories in 100 grams?Kefir has 50% less calories than pea - pea has 81 calories in 100g and kefir has 43 calories.
Is peas or kefir better for protein?
Pea has 40% more protein than kefir - pea has 5.4g of protein per 100 grams and kefir has 3.8g of protein.
Does peas or kefir have more carbohydrates?
By weight, kefir has 70% fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does peas or kefir contain more calcium?
Kefir is a rich source of calcium and it has 420% more calcium than pea - pea has 25mg of calcium in 100 grams and kefir has 130mg of calcium.