Broccoli vs. Peas
Nutrition comparison of Broccoli and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and peas:
- Both broccoli and peas are high in Vitamin C, dietary fiber and potassium.
- Broccoli has 54% less carbohydrates than pea.
- Broccoli has 58% less calories than pea.
- Broccoli is a great source of Vitamin K and calcium.
- Pea has more thiamin and niacin, however, broccoli contains more pantothenic acid.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 58% less calories than pea - broccoli has 34 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, broccoli is lighter in carbs and similar to peas for protein and fat. Broccoli has a macronutrient ratio of 28:65:7 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Peas | |
|---|---|---|
| Protein | 28% | 26% |
| Carbohydrates | 65% | 69% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 54% less carbohydrates than pea - broccoli has 6.6g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both broccoli and peas are high in dietary fiber. Pea has 119% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Broccoli and peas contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 92% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both broccoli and peas are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both broccoli and peas are high in Vitamin C. Broccoli has 123% more Vitamin C than pea - broccoli has 89.2mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Broccoli and peas contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Broccoli and peas contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 310% more Vitamin K than pea - broccoli has 101.6ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin and niacin, however, broccoli contains more pantothenic acid. Both broccoli and peas contain significant amounts of riboflavin, Vitamin B6 and folate.
| Broccoli | Peas | |
|---|---|---|
| Thiamin | 0.071 MG | 0.266 MG |
| Riboflavin | 0.117 MG | 0.132 MG |
| Niacin | 0.639 MG | 2.09 MG |
| Pantothenic acid | 0.573 MG | 0.104 MG |
| Vitamin B6 | 0.175 MG | 0.169 MG |
| Folate | 63 UG | 65 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 88% more calcium than pea - broccoli has 47mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 101% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both broccoli and peas are high in potassium. Broccoli has 30% more potassium than pea - broccoli has 316mg of potassium per 100 grams and pea has 244mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both broccoli and peas contain significant amounts of beta-carotene, alpha-carotene and lutein + zeaxanthin.
| Broccoli | Peas | |
|---|---|---|
| beta-carotene | 361 UG | 449 UG |
| alpha-carotene | 25 UG | 21 UG |
| lutein + zeaxanthin | 1403 UG | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both broccoli and peas contain significant amounts of alpha linoleic acid (ALA).
| Broccoli | Peas | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.035 G |
| Total | 0.0215 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than broccoli per 100 grams.
| Broccoli | Peas | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.152 G |
| Total | 0.055 G | 0.152 G |
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.
Broccoli 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 % |
|
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 broccoli or peas contain more calories in 100 grams?Broccoli has 60% less calories than pea - broccoli has 34 calories in 100g and pea has 81 calories.
Does broccoli or peas have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than pea - broccoli has 6.6g of carbs for 100g and pea has 14.5g of carbohydrates.
Does broccoli or peas contain more potassium?
Both broccoli and peas are high in potassium. Broccoli has 30% more potassium than pea - broccoli has 316mg of potassium in 100 grams and pea has 244mg of potassium.