White Beans vs. Peas

Nutrition comparison of White Beans and Peas


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

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

For a quick recap of significant nutrients and differences in white beans and peas:

  • Both peas and white beans are high in dietary fiber and potassium.
  • Pea has more thiamin, riboflavin, niacin and Vitamin B6.
  • Pea is an excellent source of Vitamin C.
  • White bean has 18.5 times less sugar than pea.
  • White bean is a great source of iron.
  • White bean is an excellent source of calcium.
Detailed nutritional comparison of white beans 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: White Beans (Beans, white, mature seeds, canned) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Beans src
Image of Peas src

Calories and Carbs

calories

White bean is high in calories and pea has 29% less calories than white bean - pea has 81 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, white beans is heavier in carbs and similar to peas for protein and fat. White beans has a macronutrient ratio of 25:73:2 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Beans Peas
Protein 25% 26%
Carbohydrates 73% 69%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Pea has 32% less carbohydrates than white bean - pea has 14.5g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both peas and white beans are high in dietary fiber. Pea has 19% more dietary fiber than white bean - pea has 5.7g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

White bean has 18.5 times less sugar than pea - pea has 5.7g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

White bean has 34% more protein than pea - pea has 5.4g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both peas and white beans are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Peas and white beans contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Pea has 755% more Vitamin K than white bean - pea has 24.8ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

Pea has more thiamin, riboflavin, niacin and Vitamin B6. Both white beans and peas contain significant amounts of pantothenic acid and folate.

White Beans Peas
Thiamin 0.096 MG 0.266 MG
Riboflavin 0.037 MG 0.132 MG
Niacin 0.113 MG 2.09 MG
Pantothenic acid 0.185 MG 0.104 MG
Vitamin B6 0.075 MG 0.169 MG
Folate 65 UG 65 UG

Minerals

calcium

White bean is an excellent source of calcium and it has 192% more calcium than pea - pea has 25mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 103% more iron than pea - pea has 1.5mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both peas and white beans are high in potassium. White bean has 86% more potassium than pea - pea has 244mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

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

White Beans Peas
alpha linoleic acid 0.056 G 0.035 G
Total 0.056 G 0.035 G

omega 6s

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

White Beans Peas
linoleic acid 0.067 G 0.152 G
Total 0.067 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: White Beans (Beans, white, mature seeds, canned) and Peas (Peas, green, raw) .

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FAQ

Does peas or white beans contain more calories in 100 grams?
White bean is high in calories and pea has 30% less calories than white bean - pea has 81 calories in 100g and white bean has 114 calories.

Does peas or white beans have more carbohydrates?
By weight, pea has 30% fewer carbohydrates than white bean - pea has 14.5g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does peas or white beans contain more calcium?
White bean is a rich source of calcium and it has 190% more calcium than pea - pea has 25mg of calcium in 100 grams and white bean has 73mg of calcium.

Does peas or white beans contain more potassium?
Both peas and white beans are high in potassium. White bean has 90% more potassium than pea - pea has 244mg of potassium in 100 grams and white bean has 454mg of potassium.