Pasta vs. Peas

Q: Does pasta or peas contain more dietary fiber?

Both pasta and peas are high in dietary fiber . Pea has 78% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

Q: Does pasta or peas contain more protein?

Pasta is an excellent source of protein and it has 141% more protein than pea - pasta has 13g of protein per 100 grams and pea has 5.4g of protein.

Q: Does peas or pasta contain more Vitamin C?

Pea is an excellent source of Vitamin C and it has more Vitamin C than pasta - pea has 40mg of Vitamin C per 100 grams and pasta does not contain significant amounts.

Nutrition comparison of Pasta and Peas

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pasta versus peas (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
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For a quick recap of significant nutrients and differences in pasta and peas:

Both pasta and peas are high in dietary fiber and potassium.
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate.
Pasta is an excellent source of iron and protein.
Pea is an excellent source of Vitamin C.

Detailed nutritional comparison of pasta 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: Pasta (Pasta, dry, enriched) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.

Pasta src

Peas src

Calories and Carbs

calories

Pasta is high in calories and pea has 78% less calories than pasta - pasta has 371 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, pasta is lighter in protein, heavier in carbs and similar to peas for fat. Pasta has a macronutrient ratio of 14:82:4 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Pasta	Peas
Protein	14%	26%
Carbohydrates	82%	69%
Fat	4%	5%
Alcohol	~	~

carbohydrates

Pasta is high in carbohydrates and pea has 81% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Both pasta and peas are high in dietary fiber. Pea has 78% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Pasta and peas contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and pea has 5.7g of sugar.

Protein

protein

Pasta is an excellent source of protein and it has 141% more protein than pea - pasta has 13g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both pasta and peas are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has more Vitamin C than pasta - pea has 40mg of Vitamin C per 100 grams and pasta does not contain significant amounts.

Vitamin A

Pea has more Vitamin A than pasta - pea has 38ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin E

Pasta and peas contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

Pea has 247 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.

The B Vitamins

Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pasta and peas contain significant amounts of Vitamin B6.

	Pasta	Peas
Thiamin	0.891 MG	0.266 MG
Riboflavin	0.4 MG	0.132 MG
Niacin	7.177 MG	2.09 MG
Pantothenic acid	0.431 MG	0.104 MG
Vitamin B6	0.142 MG	0.169 MG
Folate	237 UG	65 UG

Minerals

calcium

Pasta and peas contain similar amounts of calcium - pasta has 21mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Pasta is an excellent source of iron and it has 124% more iron than pea - pasta has 3.3mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Both pasta and peas are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg 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,

	Pasta	Peas
lutein + zeaxanthin	18 UG	2477 UG
beta-carotene	~	449 UG
alpha-carotene	~	21 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both pasta and peas contain significant amounts of alpha linoleic acid (ALA).

	Pasta	Peas
alpha linoleic acid	0.024 G	0.035 G
Total	0.024 G	0.035 G

omega 6s

Comparing omega-6 fatty acids, pasta has more linoleic acid than pea per 100 grams.

	Pasta	Peas
linoleic acid	0.54 G	0.152 G
Total	0.54 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.

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

Pasta 91g ( cup spaghetti )		Daily Values (%)
338KCAL 17%	189%	calories		117KCAL 6%
68G 27%	224%	carbohydrates		21G 8%
2.9G 12%		dietary fiber	186%	8.3G 33%
2.4G		sugar	242%	8.2G
1.4G 2%	141%	total fat		0.58G 1%
0.25G 1%	150%	saturated fat		0.1G 1%
0.16G	220%	monounsaturated fat		0.05G
0.51G	89%	polyunsaturated fat		0.27G
G		trans fat		G
MG		cholesterol		MG
5.5MG 0.4%		sodium	33%	7.3MG 1%
		Vitamins and Minerals
UG %		Vitamin A	>999%	55UG 8%
MG %		Vitamin C	>999%	58MG 77%
IU %		Vitamin D		IU %
19MG 2%		calcium	89%	36MG 4%
3MG 17%	43%	iron		2.1MG 12%
48MG 16%		magnesium		48MG 15%
203MG 9%		potassium	74%	354MG 15%
0.81MG 74%	108%	thiamin (Vit B1)		0.39MG 35%
0.36MG 33%	89%	riboflavin (Vit B2)		0.19MG 17%
6.5MG 47%	117%	niacin (Vit B3)		3MG 22%
0.13MG 10%		Vitamin B6	92%	0.25MG 19%
0.39MG 8%	160%	pantothenic acid (Vit B5)		0.15MG 3%
216UG 54%	130%	folate (Vit B9)		94UG 24%
UG %		Vitamin B12		UG %
0.1MG 1%		Vitamin E	90%	0.19MG 1%
0.09UG 0.1%		Vitamin K	>999%	36UG 40%
12G 24%	52%	protein		7.9G 16%
UG %		biotin (Vit B7)		UG %
14MG 3%		choline	193%	41MG 10%
MG %		chlorine		MG %
UG %		chromium		UG %
0.26MG 22%		copper		0.26MG 21%
16UG 1%	>999%	fluoride		UG %
UG %		iodine		UG %
0.83MG 46%	41%	manganese		0.59MG 33%
UG %		molybdenum		UG %
172MG 25%	10%	phosphorus		157MG 22%
58UG 105%	>999%	selenium		2.6UG 5%
1.3MG 16%		zinc	38%	1.8MG 23%
9G		Water	>999%	114G
57G	>999%	Starch		G
G		Alcohol		G
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

Food	Amount	Action
Pasta	cup spaghetti
Peas	cup

FAQ

Does pasta or peas contain more calories in 100 grams?
Pasta is high in calories and pea has 80% less calories than pasta - pasta has 371 calories in 100g and pea has 81 calories.

Does pasta or peas have more carbohydrates?
By weight, pasta is high in carbohydrates and pea has 80% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and pea has 14.5g of carbohydrates.

Does pasta or peas contain more iron?
Pasta is an abundant source of iron and it has 120% more iron than pea - pasta has 3.3mg of iron in 100 grams and pea has 1.5mg of iron.

Does pasta or peas contain more potassium?
Both pasta and peas are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg of potassium in 100 grams and pea has 244mg of potassium.

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