Quinoa vs. Peas

Nutrition comparison of Cooked Quinoa and Peas


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

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

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

  • Both quinoa and peas are high in dietary fiber.
  • Pea has more thiamin, niacin and pantothenic acid.
  • Pea is a great source of potassium.
  • Pea is an excellent source of Vitamin C.
  • Quinoa has 5.5 times less sugar than pea.
Detailed nutritional comparison of quinoa 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: Quinoa (Quinoa, cooked) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Peas src

Calories and Carbs

calories

Quinoa is high in calories and pea has 33% less calories than quinoa - quinoa has 120 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, quinoa is lighter in protein, heavier in fat and similar to peas for carbs. Quinoa has a macronutrient ratio of 15:71:15 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Peas
Protein 15% 26%
Carbohydrates 71% 69%
Fat 15% 5%
Alcohol ~ ~

carbohydrates

Pea has 32% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Both quinoa and peas are high in dietary fiber. Pea has 104% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Quinoa has 5.5 times less sugar than pea - quinoa has 0.87g of sugar per 100 grams and pea has 5.7g of sugar.

Protein

protein

Quinoa and peas contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both quinoa and peas are low in saturated fat - quinoa has 0.23g 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 quinoa - pea has 40mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.

Vitamin A

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

Vitamin E

Quinoa and peas contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Quinoa Peas
Thiamin 0.107 MG 0.266 MG
Riboflavin 0.11 MG 0.132 MG
Niacin 0.412 MG 2.09 MG
Pantothenic acid ~ 0.104 MG
Vitamin B6 0.123 MG 0.169 MG
Folate 42 UG 65 UG

Minerals

calcium

Pea has 47% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Quinoa and peas contain similar amounts of iron - quinoa 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 42% more potassium than quinoa - quinoa has 172mg 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,

Quinoa Peas
beta-carotene 3 UG 449 UG
lutein + zeaxanthin 53 UG 2477 UG
alpha-carotene ~ 21 UG

Omega-3 and Omega-6

omega 3s

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

Quinoa Peas
alpha linoleic acid 0.085 G 0.035 G
DHA 0.015 G ~
Total 0.1 G 0.035 G

omega 6s

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

Quinoa Peas
linoleic acid 0.974 G 0.152 G
other omega 6 0.003 G ~
Total 0.977 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: Quinoa (Quinoa, cooked) and Peas (Peas, green, raw) .

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FAQ

Does quinoa or peas contain more calories in 100 grams?
Quinoa is high in calories and pea has 30% less calories than quinoa - quinoa has 120 calories in 100g and pea has 81 calories.

Does quinoa or peas have more carbohydrates?
By weight, pea has 30% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and pea has 14.5g of carbohydrates.

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