Peas vs. Sprouted Peas

Nutrition comparison of Peas and Sprouted Peas


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

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

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

  • Both peas and sprouted peas are high in potassium.
  • Pea is an excellent source of Vitamin C and dietary fiber.
  • Sprouted pea has more pantothenic acid and folate.
  • Sprouted pea is a great source of iron and protein.
Detailed nutritional comparison of peas and sprouted 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: Peas (Peas, green, raw) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Peas src
Image of Sprouted Peas src

Here's an infographic summarizing the nutritional differences between peas and sprouted peas. marks particularly rich nutrients.


Calories and Carbs

calories

Sprouted pea is high in calories and pea has 35% less calories than sprouted pea - pea has 81 calories per 100 grams and sprouted pea has 124 calories.

For macronutrient ratios, peas is similar to sprouted peas for protein, carbs and fat. Peas has a macronutrient ratio of 26:69:5 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peas Sprouted Peas
Protein 26% 24%
Carbohydrates 69% 72%
Fat 5% 4%
Alcohol ~ ~

carbohydrates

Pea has 47% less carbohydrates than sprouted pea - pea has 14.5g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.

dietary fiber

Pea is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - pea has 5.7g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.

sugar

Sprouted pea has less sugar than pea - pea has 5.7g 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 62% more protein than pea - pea has 5.4g of protein per 100 grams and sprouted pea has 8.8g of protein.

Fat

saturated fat

Both peas and sprouted peas are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has 285% more Vitamin C than sprouted pea - pea has 40mg of Vitamin C per 100 grams and sprouted pea has 10.4mg of Vitamin C.

Vitamin A

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

Vitamin E

Peas and sprouted peas contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.

Vitamin K

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

The B Vitamins

Sprouted pea has more pantothenic acid and folate. Both peas and sprouted peas contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Peas Sprouted Peas
Thiamin 0.266 MG 0.225 MG
Riboflavin 0.132 MG 0.155 MG
Niacin 2.09 MG 3.088 MG
Pantothenic acid 0.104 MG 1.029 MG
Vitamin B6 0.169 MG 0.265 MG
Folate 65 UG 144 UG

Minerals

calcium

Sprouted pea has 44% more calcium than pea - pea has 25mg of calcium per 100 grams and sprouted pea has 36mg of calcium.

iron

Sprouted pea is a great source of iron and it has 54% more iron than pea - pea has 1.5mg of iron per 100 grams and sprouted pea has 2.3mg of iron.

potassium

Both peas and sprouted peas are high in potassium. Sprouted pea has 56% more potassium than pea - pea has 244mg of potassium per 100 grams and sprouted pea has 381mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both peas and sprouted peas contain significant amounts of alpha linoleic acid (ALA).

Peas Sprouted Peas
alpha linoleic acid 0.035 G 0.061 G
Total 0.035 G 0.061 G

omega 6s

Comparing omega-6 fatty acids, both peas and sprouted peas contain significant amounts of linoleic acid.

Peas Sprouted Peas
linoleic acid 0.152 G 0.265 G
Total 0.152 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: Peas (Peas, green, raw) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .

Peas g

()
Daily Values (%)

Sprouted Peas g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does peas or sprouted peas contain more calories in 100 grams?
Sprouted pea is high in calories and pea has 40% less calories than sprouted pea - pea has 81 calories in 100g and sprouted pea has 124 calories.

Does peas or sprouted peas have more carbohydrates?
By weight, pea has 50% fewer carbohydrates than sprouted pea - pea has 14.5g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.

Does peas or sprouted peas contain more potassium?
Both peas and sprouted peas are high in potassium. Sprouted pea has 60% more potassium than pea - pea has 244mg of potassium in 100 grams and sprouted pea has 381mg of potassium.

Compare Food