Brown Rice vs. Sprouted Peas
Nutrition comparison of Cooked Brown Rice and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and sprouted peas:
- Both brown rice and sprouted peas are high in calories.
- Brown rice has signficantly more dietary fiber than sprouted pea.
- Sprouted pea has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Sprouted pea has signficantly more Vitamin C than brown rice.
- Sprouted pea has signficantly more calcium than brown rice.
- Sprouted pea is a great source of iron and protein.
- Sprouted pea is an excellent source of potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and sprouted peas are high in calories. Brown rice is very similar to brown rice for calories - brown rice has 123 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to sprouted peas for fat. Brown rice has a macronutrient ratio of 9:84:7 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Sprouted Peas | |
|---|---|---|
| Protein | 9% | 24% |
| Carbohydrates | 84% | 72% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and sprouted peas contain similar amounts of carbs - brown rice has 25.6g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than sprouted pea - brown rice has 1.6g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Brown rice and sprouted peas contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Sprouted pea is a great source of protein and it has 221% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Both brown rice and sprouted peas are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than brown rice - sprouted pea has 10.4mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Sprouted pea has more Vitamin A than brown rice - sprouted pea has 49.8ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and sprouted peas contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Brown rice and sprouted peas contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both brown rice and sprouted peas contain significant amounts of thiamin and niacin.
| Brown Rice | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.178 MG | 0.225 MG |
| Riboflavin | 0.069 MG | 0.155 MG |
| Niacin | 2.561 MG | 3.088 MG |
| Pantothenic acid | 0.38 MG | 1.029 MG |
| Vitamin B6 | 0.123 MG | 0.265 MG |
| Folate | 9 UG | 144 UG |
Minerals
calcium
Sprouted pea has signficantly more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Sprouted pea is a great source of iron and it has 304% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Sprouted pea is an excellent source of potassium and it has 343% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sprouted pea has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.061 G |
| Total | 0.011 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and sprouted peas contain significant amounts of linoleic acid.
| Brown Rice | Sprouted Peas | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.265 G |
| Total | 0.359 G | 0.265 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Sprouted 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 brown rice or sprouted peas contain more calories in 100 grams?Both brown rice and sprouted peas are high in calories. Brown rice is quite similar to brown rice for calories - brown rice has 123 calories in 100g and sprouted pea has 124 calories.
Does brown rice or sprouted peas have more carbohydrates?
By weight, brown rice and sprouted peas contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does brown rice or sprouted peas contain more potassium?
Sprouted pea is a rich source of potassium and it has 340% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and sprouted pea has 381mg of potassium.