Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sprouted peas
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sprouted peas and whey protein powder:
Both sprouted peas and whey protein powder are high in calories. Whey protein powder has 184% more calories than sprouted pea - sprouted pea has 124 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, sprouted peas is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Sprouted peas has a macronutrient ratio of 24:72:4 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sprouted Peas | Whey Protein Powder | |
|---|---|---|
| Protein | 24% | 89% |
| Carbohydrates | 72% | 7% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 3.3 times less carbohydrates than sprouted pea - sprouted pea has 27.1g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - whey protein powder has 3.1g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
Both sprouted peas and whey protein powder are high in protein. Whey protein powder has 788% more protein than sprouted pea - sprouted pea has 8.8g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both sprouted peas and whey protein powder are low in saturated fat - sprouted pea has 0.12g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Sprouted pea has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and sprouted pea does not contain significant amounts.
Sprouted pea has signficantly more Vitamin C than whey protein powder - sprouted pea has 10.4mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Sprouted pea has more Vitamin A than whey protein powder - sprouted pea has 49.8ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, sprouted pea contains more niacin, pantothenic acid and folate.
| Sprouted Peas | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.225 MG | 0.609 MG |
| Riboflavin | 0.155 MG | 2.017 MG |
| Niacin | 3.088 MG | 1.136 MG |
| Pantothenic acid | 1.029 MG | ~ |
| Vitamin B6 | 0.265 MG | 0.607 MG |
| Folate | 144 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 12 times more calcium than sprouted pea - sprouted pea has 36mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Sprouted pea is a great source of iron and it has 100% more iron than whey protein powder - sprouted pea has 2.3mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both sprouted peas and whey protein powder are high in potassium. Whey protein powder has 31% more potassium than sprouted pea - sprouted pea has 381mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both sprouted peas and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Sprouted Peas | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.061 G | 0.034 G |
| Total | 0.061 G | 0.034 G |
Comparing omega-6 fatty acids, both sprouted peas and whey protein powder contain significant amounts of linoleic acid.
| Sprouted Peas | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.265 G | 0.264 G |
| Total | 0.265 G | 0.264 G |
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: Sprouted Peas (Peas, mature seeds, sprouted, raw) and Whey Protein Powder (Protein powder, whey based, NFS) .
Sprouted Peas g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||