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.
Detailed nutritional comparison of pea shoots and sprouted 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: Pea Shoots (ORGANIC PEA SHOOTS) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pea Shoots src
Image of Sprouted Peas src

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 similar to sprouted peas for protein, carbs and fat. Pea shoots has a macronutrient ratio of 24:70:7 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pea Shoots Sprouted Peas
Protein 24% 24%
Carbohydrates 70% 72%
Fat 7% 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 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 Pea Shoots or Sprouted Peas .

Note: The specific food items compared are: Pea Shoots (ORGANIC PEA SHOOTS) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .

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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.