White Rice vs. Sprouted Peas
Nutrition comparison of Cooked White 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
white rice
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and sprouted peas:
- Both white rice and sprouted peas are high in calories.
- Sprouted pea has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Sprouted pea has signficantly more Vitamin C than white rice.
- Sprouted pea has signficantly more calcium than white rice.
- Sprouted pea is a great source of iron and protein.
- Sprouted pea is an excellent source of potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and sprouted peas are high in calories. White rice has a little more calories (5%) than sprouted pea by weight - white rice has 130 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and similar to sprouted peas for fat. White rice has a macronutrient ratio of 8:91:2 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Sprouted Peas | |
|---|---|---|
| Protein | 8% | 24% |
| Carbohydrates | 91% | 72% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and sprouted peas contain similar amounts of carbs - white rice has 28.6g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
White rice has more dietary fiber than sprouted pea - white rice has 0.3g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Sprouted pea is a great source of protein and it has 270% more protein than white rice - white rice has 2.4g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Both white rice and sprouted peas are low in saturated fat - white rice has 0.06g 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 white rice - sprouted pea has 10.4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Sprouted pea has more Vitamin A than white rice - sprouted pea has 49.8ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Sprouted pea has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both white rice and sprouted peas contain significant amounts of thiamin and niacin.
| White Rice | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.167 MG | 0.225 MG |
| Riboflavin | 0.016 MG | 0.155 MG |
| Niacin | 1.835 MG | 3.088 MG |
| Pantothenic acid | 0.411 MG | 1.029 MG |
| Vitamin B6 | 0.05 MG | 0.265 MG |
| Folate | 58 UG | 144 UG |
Minerals
calcium
Sprouted pea has signficantly more calcium than white rice - white 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 52% more iron than white rice - white rice has 1.5mg 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 12 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.061 G |
| Total | 0.01 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, sprouted pea has more linoleic acid than white rice per 100 grams.
| White Rice | Sprouted Peas | |
|---|---|---|
| linoleic acid | 0.046 G | 0.265 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Cooked White 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 white rice or sprouted peas contain more calories in 100 grams?Both white rice and sprouted peas are high in calories. White rice has a little more calories ( 10%) than sprouted pea by weight - white rice has 130 calories in 100g and sprouted pea has 124 calories.
Does white rice or sprouted peas have more carbohydrates?
By weight, white rice and sprouted peas contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does white rice or sprouted peas contain more potassium?
Sprouted pea is a rich source of potassium and it has 12 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and sprouted pea has 381mg of potassium.