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.
Detailed nutritional comparison of broccoli and 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: Broccoli (Broccoli, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Peas src

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, heavier in fat and similar to peas for protein. Broccoli has a macronutrient ratio of 27:64:9 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Peas
Protein 27% 26%
Carbohydrates 64% 70%
Fat 9% 4%
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 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 Broccoli or Peas .

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Peas (Peas, green, raw) .

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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.