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.
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.
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) .
Cooked White Rice g
()
|
Daily Values (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.