Wheat Flour vs. Peas

Nutrition comparison of Wheat Flour and Peas


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

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

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

  • Both wheat flour and peas are high in dietary fiber.
  • Pea is a great source of potassium.
  • Pea is an excellent source of Vitamin C.
  • Wheat flour has 17.2 times less sugar than pea.
  • Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, pea contains more Vitamin B6.
  • Wheat flour is a great source of protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and 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: Wheat Flour (Wheat flour, white, bread, enriched) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Peas src

Calories and Carbs

calories

Wheat flour is high in calories and pea has 78% less calories than wheat flour - wheat flour has 361 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to peas for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Peas
Protein 14% 26%
Carbohydrates 82% 69%
Fat 4% 5%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and pea has 80% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Both wheat flour and peas are high in dietary fiber. Pea has 138% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Wheat flour has 17.2 times less sugar than pea - wheat flour has 0.31g of sugar per 100 grams and pea has 5.7g of sugar.



Protein

protein

Wheat flour is a great source of protein and it has 121% more protein than pea - wheat flour has 12g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both wheat flour and peas are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - pea has 40mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

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

Vitamin E

Wheat flour and peas contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

Pea has 81 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, pea contains more Vitamin B6.

Wheat Flour Peas
Thiamin 0.812 MG 0.266 MG
Riboflavin 0.512 MG 0.132 MG
Niacin 7.554 MG 2.09 MG
Pantothenic acid 0.438 MG 0.104 MG
Vitamin B6 0.037 MG 0.169 MG
Folate 183 UG 65 UG

Minerals

calcium

Pea has 67% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 200% more iron than pea - wheat flour has 4.4mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Pea is a great source of potassium and it has 144% more potassium than wheat flour - wheat flour has 100mg 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,

Wheat Flour Peas
beta-carotene 1 UG 449 UG
lutein + zeaxanthin 79 UG 2477 UG
alpha-carotene ~ 21 UG

Omega-3 and Omega-6

omega 3s

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

Wheat Flour Peas
alpha linoleic acid 0.043 G 0.035 G
Total 0.043 G 0.035 G

omega 6s

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

Wheat Flour Peas
linoleic acid 0.685 G 0.152 G
Total 0.685 G 0.152 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: Wheat Flour (Wheat flour, white, bread, enriched) and Peas (Peas, green, raw) .

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