Pea Shoots vs. Peas
Nutrition comparison of Pea Shoots and 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
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pea shoots and peas:
- Both peas and pea shoots are high in Vitamin C and dietary fiber.
- Pea has more thiamin, riboflavin, niacin and pantothenic acid.
- Pea is a great source of potassium.
- Pea shoot has 51% less carbohydrates than pea.
- Pea shoot has 57% less calories than pea.
USDA sources for nutritional information: Pea Shoots (ORGANIC PEA SHOOTS) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pea shoot has 57% less calories than pea - pea has 81 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, pea shoots is similar to peas for protein, carbs and fat. Pea shoots has a macronutrient ratio of 23:69:8 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pea Shoots | Peas | |
|---|---|---|
| Protein | 23% | 26% |
| Carbohydrates | 69% | 69% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pea shoot has 51% less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both peas and pea shoots are high in dietary fiber. Pea has 138% more dietary fiber than pea shoot - pea has 5.7g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Peas and pea shoots contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Pea has 131% more protein than pea shoot - pea has 5.4g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both peas and pea shoots are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both peas and pea shoots are high in Vitamin C. Pea has 62% more Vitamin C than pea shoot - pea has 40mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Pea has 217% more Vitamin A than pea shoot - pea has 38ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Peas and pea shoots contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Pea has more Vitamin K than pea shoot - pea has 24.8ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Pea has more thiamin, riboflavin, niacin and pantothenic acid. Both pea shoots and peas contain significant amounts of Vitamin B6 and folate.
| Pea Shoots | Peas | |
|---|---|---|
| Thiamin | 0.1 MG | 0.266 MG |
| Riboflavin | 0.05 MG | 0.132 MG |
| Niacin | 1 MG | 2.09 MG |
| Pantothenic acid | ~ | 0.104 MG |
| Vitamin B6 | 0.1 MG | 0.169 MG |
| Folate | 62 UG | 65 UG |
Minerals
calcium
Peas and pea shoots contain similar amounts of calcium - pea has 25mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Peas and pea shoots contain similar amounts of iron - pea has 1.5mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Pea is a great source of potassium and it has 53% more potassium than pea shoot - pea has 244mg 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: Pea Shoots (ORGANIC PEA SHOOTS) and Peas (Peas, green, raw) .
Pea Shoots 85g
(
cup
)
|
Daily Values (%) |
Peas 145g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 30KCAL 2% |
|
5% | calories | 290% |
|
117KCAL 6% | |
| 6G 2% |
|
5% | carbohydrates | 250% |
|
21G 8% | |
| 2G 8% |
|
5% | dietary fiber | 315% |
|
8.3G 33% | |
| 3G | 5% | sugar | 173% | 8.2G | |||
| 0.27G 0.4% |
|
5% | total fat | 115% |
|
0.58G 1% | |
|
|
5% | saturated fat | >999% |
|
0.1G 1% | ||
| 5% | monounsaturated fat | >999% | 0.05G | ||||
| 5% | polyunsaturated fat | >999% | 0.27G | ||||
|
|
5% | sodium | >999% |
|
7.3MG 1% | ||
| 5% | Vitamins and Minerals | 5% | |||||
| 10UG 2% |
|
5% | Vitamin A | 450% |
|
55UG 8% | |
| 21MG 28% |
|
5% | Vitamin C | 176% |
|
58MG 77% | |
| 20MG 2% |
|
5% | calcium | 80% |
|
36MG 4% | |
| 1.1MG 6% |
|
5% | iron | 91% |
|
2.1MG 12% | |
| 20MG 6% |
|
5% | magnesium | 140% |
|
48MG 15% | |
| 136MG 6% |
|
5% | potassium | 160% |
|
354MG 15% | |
| 0.09MG 8% |
|
5% | thiamin (Vit B1) | 333% |
|
0.39MG 35% | |
| 0.04MG 4% |
|
5% | riboflavin (Vit B2) | 374% |
|
0.19MG 17% | |
| 0.85MG 6% |
|
5% | niacin (Vit B3) | 253% |
|
3MG 22% | |
| 0.09MG 7% |
|
5% | Vitamin B6 | 178% |
|
0.25MG 19% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.15MG 3% | ||
| 53UG 13% |
|
5% | folate (Vit B9) | 77% |
|
94UG 24% | |
|
|
5% | Vitamin E | >999% |
|
0.19MG 1% | ||
|
|
5% | Vitamin K | >999% |
|
36UG 40% | ||
| 2G 4% |
|
5% | protein | 295% |
|
7.9G 16% | |
|
|
5% | choline | >999% |
|
41MG 10% | ||
|
|
5% | copper | >999% |
|
0.26MG 21% | ||
|
|
5% | manganese | >999% |
|
0.59MG 33% | ||
|
|
5% | phosphorus | >999% |
|
157MG 22% | ||
|
|
5% | selenium | >999% |
|
2.6UG 5% | ||
|
|
5% | zinc | >999% |
|
1.8MG 23% | ||
| 5% | Water | >999% | 114G | ||||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does peas or pea shoots contain more calories in 100 grams?Pea shoot has 60% less calories than pea - pea has 81 calories in 100g and pea shoot has 35 calories.
Does peas or pea shoots have more carbohydrates?
By weight, pea shoot has 50% fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and pea shoot has 7.1g of carbohydrates.