Peas vs. Spinach

Nutrition comparison of Peas and Spinach


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

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

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

  • Both spinach and peas are high in Vitamin C, dietary fiber and potassium.
  • Pea has more thiamin and niacin, however, spinach contains more folate.
  • Spinach has 12.5 times less sugar than pea.
  • Spinach has 72% less calories than pea.
  • Spinach has 75% less carbohydrates than pea.
  • Spinach has more beta-carotene and lutein + zeaxanthin than pea, however, pea contains more alpha-carotene than spinach.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin K and calcium.
Detailed nutritional comparison of peas and spinach 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: Peas (Peas, green, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Peas src
Image of Spinach src

Calories and Carbs

calories

Spinach has 72% less calories than pea - spinach has 23 calories per 100 grams and pea has 81 calories.

Peas Spinach
Protein 26% 40%
Carbohydrates 69% 49%
Fat 5% 10%
Alcohol ~ ~

carbohydrates

Spinach has 75% less carbohydrates than pea - spinach has 3.6g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Both spinach and peas are high in dietary fiber. Pea has 159% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Spinach has 12.5 times less sugar than pea - spinach has 0.42g of sugar per 100 grams and pea has 5.7g of sugar.



Protein

protein

Pea has 90% more protein than spinach - spinach has 2.9g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both spinach and peas are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

Vitamins

Vitamin C

Both spinach and peas are high in Vitamin C. Pea has 42% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 11 times more Vitamin A than pea - spinach has 469ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.

Vitamin E

Spinach has 14 times more Vitamin E than pea - spinach has 2mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 18 times more Vitamin K than pea - spinach has 482.9ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.

The B Vitamins

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

Peas Spinach
Thiamin 0.266 MG 0.078 MG
Riboflavin 0.132 MG 0.189 MG
Niacin 2.09 MG 0.724 MG
Pantothenic acid 0.104 MG 0.065 MG
Vitamin B6 0.169 MG 0.195 MG
Folate 65 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 296% more calcium than pea - spinach has 99mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Spinach is a great source of iron and it has 84% more iron than pea - spinach has 2.7mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Both spinach and peas are high in potassium. Spinach has 129% more potassium than pea - spinach has 558mg 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, spinach has more beta-carotene and lutein + zeaxanthin than pea per 100 grams, however, pea contains more alpha-carotene than spinach per 100 grams.

Peas Spinach
beta-carotene 449 UG 5626 UG
alpha-carotene 21 UG ~
lutein + zeaxanthin 2477 UG 12198 UG

Omega-3 and Omega-6

omega 3s

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

Peas Spinach
alpha linoleic acid 0.035 G 0.138 G
Total 0.035 G 0.138 G

omega 6s

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

Peas Spinach
linoleic acid 0.152 G 0.026 G
Total 0.152 G 0.026 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: Peas (Peas, green, raw) and Spinach (Spinach, raw) .

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