Whole Wheat Flour vs. Peas
Nutrition comparison of Whole Wheat Flour and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and peas:
- Both whole wheat flour and peas are high in dietary fiber and potassium.
- Pea is an excellent source of Vitamin C.
- Whole wheat flour has 4.5 times less sugar than pea.
- Whole wheat flour has more niacin and pantothenic acid, however, pea contains more folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and pea has 76% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to peas for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Peas | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 84% | 69% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and pea has 81% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both whole wheat flour and peas are high in dietary fiber. Whole wheat flour has 130% more dietary fiber than pea - whole wheat flour has 13.1g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Whole wheat flour has 4.5 times less sugar than pea - whole wheat flour has 1g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 77% more protein than pea - whole wheat flour has 9.6g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both whole wheat flour and peas are low in saturated fat - whole wheat flour has 0.43g 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 whole wheat flour - pea has 40mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than whole wheat flour - pea has 38ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and peas contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 12 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Whole wheat flour has more niacin and pantothenic acid, however, pea contains more folate. Both whole wheat flour and peas contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Whole Wheat Flour | Peas | |
|---|---|---|
| Thiamin | 0.297 MG | 0.266 MG |
| Riboflavin | 0.188 MG | 0.132 MG |
| Niacin | 5.347 MG | 2.09 MG |
| Pantothenic acid | 1.011 MG | 0.104 MG |
| Vitamin B6 | 0.191 MG | 0.169 MG |
| Folate | 28 UG | 65 UG |
Minerals
calcium
Whole wheat flour and peas contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 152% more iron than pea - whole wheat flour has 3.7mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both whole wheat flour and peas are high in potassium. Whole wheat flour has 61% more potassium than pea - whole wheat flour has 394mg of potassium per 100 grams and pea has 244mg 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 Wheat Flour | Peas | |
|---|---|---|
| beta-carotene | 5 UG | 449 UG |
| lutein + zeaxanthin | 220 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
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 Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peas (Peas, green, raw) .
Whole Wheat Flour 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 whole wheat flour or peas contain more calories in 100 grams?Whole wheat flour is high in calories and pea has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and pea has 81 calories.
Does whole wheat flour or peas have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and pea has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and pea has 14.5g of carbohydrates.
Does whole wheat flour or peas contain more iron?
Whole wheat flour is an abundant source of iron and it has 150% more iron than pea - whole wheat flour has 3.7mg of iron in 100 grams and pea has 1.5mg of iron.
Does whole wheat flour or peas contain more potassium?
Both whole wheat flour and peas are high in potassium. Whole wheat flour has 60% more potassium than pea - whole wheat flour has 394mg of potassium in 100 grams and pea has 244mg of potassium.