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.
Detailed nutritional comparison of whole wheat flour 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 Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Peas src

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, 26:70:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Peas
Protein 11% 26%
Carbohydrates 84% 70%
Fat 5% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Flour or Peas .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peas (Peas, green, raw) .

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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.