Whole Milk vs. Peas

Nutrition comparison of Whole Milk and Peas


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

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

For a quick recap of significant nutrients and differences in whole milk and peas:

  • Pea has 25.2 times less saturated fat than whole milk.
  • Pea has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12.
  • Pea has signficantly more iron than whole milk.
  • Pea is a great source of potassium.
  • Pea is an excellent source of Vitamin C and dietary fiber.
  • Whole milk has 67% less carbohydrates than pea.
  • Whole milk has signficantly more Vitamin D than pea.
  • Whole milk is an excellent source of calcium.
Detailed nutritional comparison of whole milk 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Milk src
Image of Peas src

Calories and Carbs

calories

Whole milk has 25% less calories than pea - pea has 81 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Peas
Protein 21% 26%
Carbohydrates 32% 69%
Fat 48% 5%
Alcohol ~ ~

carbohydrates

Whole milk has 67% less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.

dietary fiber

Pea is an excellent source of dietary fiber and it has more dietary fiber than whole milk - pea has 5.7g of dietary fiber per 100 grams and whole milk does not contain significant amounts.

sugar

Peas and whole milk contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and whole milk has 5.1g of sugar.

Protein

protein

Pea has 72% more protein than whole milk - pea has 5.4g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Pea has 25.2 times less saturated fat than whole milk - pea has 0.07g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

Pea has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and pea does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Peas and whole milk contain similar amounts of Vitamin A - pea has 38ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.

Vitamin D

Whole milk has signficantly more Vitamin D than pea - whole milk has 51iu of Vitamin D per 100 grams and pea does not contain significant amounts.

Vitamin E

Peas and whole milk contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Pea has 81 times more Vitamin K than whole milk - pea has 24.8ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

Pea has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12. Both whole milk and peas contain significant amounts of riboflavin.

Whole Milk Peas
Thiamin 0.046 MG 0.266 MG
Riboflavin 0.169 MG 0.132 MG
Niacin 0.089 MG 2.09 MG
Pantothenic acid 0.373 MG 0.104 MG
Vitamin B6 0.036 MG 0.169 MG
Folate 5 UG 65 UG
Vitamin B12 0.45 UG ~

Minerals

calcium

Whole milk is an excellent source of calcium and it has 352% more calcium than pea - pea has 25mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Pea has signficantly more iron than whole milk - pea has 1.5mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Pea is a great source of potassium and it has 85% more potassium than whole milk - pea has 244mg of potassium per 100 grams and whole milk has 132mg 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,

Whole Milk Peas
beta-carotene 7 UG 449 UG
alpha-carotene ~ 21 UG
lutein + zeaxanthin ~ 2477 UG

Omega-3 and Omega-6

omega 3s

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

Whole Milk Peas
alpha linoleic acid 0.075 G 0.035 G
Total 0.075 G 0.035 G

omega 6s

Comparing omega-6 fatty acids, both whole milk and peas contain significant amounts of linoleic acid.

Whole Milk Peas
linoleic acid 0.12 G 0.152 G
Total 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Peas (Peas, green, raw) .

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FAQ

Does peas or whole milk contain more calories in 100 grams?
Whole milk has 30% less calories than pea - pea has 81 calories in 100g and whole milk has 61 calories.

Does peas or whole milk have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and whole milk has 4.8g of carbohydrates.

Does peas or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 350% more calcium than pea - pea has 25mg of calcium in 100 grams and whole milk has 113mg of calcium.

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