Pea Shoots vs. Sprouted Peas
Nutrition comparison of Pea Shoots and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pea shoots
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pea shoots and sprouted peas:
- Pea shoot has 74% less carbohydrates than sprouted pea.
- Pea shoot is a great source of dietary fiber.
- Pea shoot is an excellent source of Vitamin C.
- Sprouted pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sprouted pea is a great source of iron and protein.
- Sprouted pea is an excellent source of potassium.
USDA sources for nutritional information: Pea Shoots (ORGANIC PEA SHOOTS) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sprouted pea is high in calories and pea shoot has 72% less calories than sprouted pea - sprouted pea has 124 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, pea shoots is heavier in fat and similar to sprouted peas for protein and carbs. Pea shoots has a macronutrient ratio of 23:69:8 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pea Shoots | Sprouted Peas | |
|---|---|---|
| Protein | 23% | 24% |
| Carbohydrates | 69% | 72% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pea shoot has 74% less carbohydrates than sprouted pea - sprouted pea has 27.1g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Pea shoot is a great source of dietary fiber and it has more dietary fiber than sprouted pea - pea shoot has 2.4g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Sprouted pea has less sugar than pea shoot - pea shoot has 3.5g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Sprouted pea is a great source of protein and it has 274% more protein than pea shoot - sprouted pea has 8.8g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both sprouted peas and pea shoots are low in saturated fat - sprouted pea has 0.12g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has 138% more Vitamin C than sprouted pea - sprouted pea has 10.4mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Pea shoot has more Vitamin A than sprouted pea - pea shoot has 12ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pea Shoots | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.1 MG | 0.225 MG |
| Riboflavin | 0.05 MG | 0.155 MG |
| Niacin | 1 MG | 3.088 MG |
| Pantothenic acid | ~ | 1.029 MG |
| Vitamin B6 | 0.1 MG | 0.265 MG |
| Folate | 62 UG | 144 UG |
Minerals
calcium
Sprouted pea has 50% more calcium than pea shoot - sprouted pea has 36mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Sprouted pea is a great source of iron and it has 78% more iron than pea shoot - sprouted pea has 2.3mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Sprouted pea is an excellent source of potassium and it has 138% more potassium than pea shoot - sprouted pea has 381mg 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: Pea Shoots (ORGANIC PEA SHOOTS) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Pea Shoots g
()
|
Daily Values (%) |
Sprouted 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 % |
|
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 % |
|
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 % |
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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 sprouted peas or pea shoots contain more calories in 100 grams?Sprouted pea is high in calories and pea shoot has 70% less calories than sprouted pea - sprouted pea has 124 calories in 100g and pea shoot has 35 calories.
Does sprouted peas or pea shoots have more carbohydrates?
By weight, pea shoot has 70% fewer carbohydrates than sprouted pea - sprouted pea has 27.1g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does sprouted peas or pea shoots contain more potassium?
Sprouted pea is a rich source of potassium and it has 140% more potassium than pea shoot - sprouted pea has 381mg of potassium in 100 grams and pea shoot has 160mg of potassium.