White Rice vs. Peas

Nutrition comparison of Cooked White Rice and Peas


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

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

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

  • Pea has more riboflavin and Vitamin B6, however, white rice contains more pantothenic acid.
  • Pea is a great source of potassium.
  • Pea is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of white rice 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 Rice (Rice, white, medium-grain, enriched, cooked) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Peas src

Calories and Carbs

calories

White rice is high in calories and pea has 38% less calories than white rice - white rice has 130 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and similar to peas for fat. White rice has a macronutrient ratio of 8:91:2 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Peas
Protein 8% 26%
Carbohydrates 91% 69%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Pea has 49% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Pea is an excellent source of dietary fiber and it has 18 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

White rice has less sugar than pea - pea has 5.7g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Pea has 128% more protein than white rice - white rice has 2.4g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both white rice and peas are low in saturated fat - white rice has 0.06g 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 white rice - pea has 40mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

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

Vitamin E

Peas and white rice contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Pea has more Vitamin K than white rice - pea has 24.8ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

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

White Rice Peas
Thiamin 0.167 MG 0.266 MG
Riboflavin 0.016 MG 0.132 MG
Niacin 1.835 MG 2.09 MG
Pantothenic acid 0.411 MG 0.104 MG
Vitamin B6 0.05 MG 0.169 MG
Folate 58 UG 65 UG

Minerals

calcium

Pea has 733% more calcium than white rice - white rice has 3mg of calcium per 100 grams and pea has 25mg of calcium.

iron

White rice and peas contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Pea is a great source of potassium and it has 741% more potassium than white rice - white rice has 29mg of potassium per 100 grams and pea has 244mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than white rice per 100 grams.

White Rice Peas
alpha linoleic acid 0.01 G 0.035 G
Total 0.01 G 0.035 G

omega 6s

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

White Rice Peas
linoleic acid 0.046 G 0.152 G
Total 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Peas (Peas, green, raw) .

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FAQ

Does white rice or peas contain more calories in 100 grams?
White rice is high in calories and pea has 40% less calories than white rice - white rice has 130 calories in 100g and pea has 81 calories.

Does white rice or peas have more carbohydrates?
By weight, pea has 50% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and pea has 14.5g of carbohydrates.