White Rice vs. Pea Shoots
Nutrition comparison of Cooked White Rice and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and pea shoots:
- Pea shoot has more riboflavin, however, white rice contains more pantothenic acid.
- Pea shoot has signficantly less carbohydrates than white rice.
- Pea shoot is a great source of dietary fiber.
- Pea shoot is an excellent source of Vitamin C.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and pea shoot has 73% less calories than white rice - white rice has 130 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to pea shoots per calorie. White rice has a macronutrient ratio of 8:91:2 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Pea Shoots | |
|---|---|---|
| Protein | 8% | 23% |
| Carbohydrates | 91% | 69% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Pea shoot has signficantly less carbohydrates than white rice - white rice has 28.6g 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 700% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
White rice has less sugar than pea shoot - pea shoot has 3.5g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and pea shoots contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both white rice and pea shoots are low in saturated fat - white rice has 0.06g 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 more Vitamin C than white rice - pea shoot has 24.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Pea shoot has more Vitamin A than white rice - pea shoot has 12ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Pea shoot has more riboflavin, however, white rice contains more pantothenic acid. Both white rice and pea shoots contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| White Rice | Pea Shoots | |
|---|---|---|
| Thiamin | 0.167 MG | 0.1 MG |
| Riboflavin | 0.016 MG | 0.05 MG |
| Niacin | 1.835 MG | 1 MG |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | 0.1 MG |
| Folate | 58 UG | 62 UG |
Minerals
calcium
Pea shoot has 700% more calcium than white rice - white rice has 3mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
White rice and pea shoots contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Pea shoot has 452% more potassium than white rice - white rice has 29mg 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Pea Shoots (ORGANIC PEA SHOOTS) .
Cooked White Rice 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 % |
|
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 % |
|
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 white rice or pea shoots contain more calories in 100 grams?White rice is high in calories and pea shoot has 70% less calories than white rice - white rice has 130 calories in 100g and pea shoot has 35 calories.
Does white rice or pea shoots have more carbohydrates?
By weight, pea shoot has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and pea shoot has 7.1g of carbohydrates.