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  6. Beans vs. Pea raw

Beans vs. Pea raw — In-Depth Nutrition Comparison

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Summary of differences between beans and pea raw

  • Beans have less vitamin C, vitamin K, iron, vitamin A, vitamin B3, folate, vitamin B1, and vitamin B2 than pea raw.
  • Pea raw covers your daily need for vitamin C, 41% more than beans.
  • Beans have 2 times more calcium than pea raw. While beans have 50mg of calcium, pea raw has only 25mg.
  • The glycemic index of pea raw is higher.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Peas, green, raw.

Infographic

Beans vs Pea raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +21.3%
Contains more CopperCopper +17%
Contains more ZincZinc +12.9%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +150%
Contains more IronIron +406.9%
~equal in Magnesium ~33mg
~equal in Phosphorus ~108mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49%
Contains more Vitamin EVitamin E +15.4%
Contains more Vitamin CVitamin C +1190.3%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +386%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +170.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Pea raw DV% diff.
Vitamin C 3.1mg 40mg 41%
Vitamin K 0.8µg 24.8µg 20%
Manganese 0.41mg 18%
Iron 0.29mg 1.47mg 15%
Vitamin B1 0.15mg 0.266mg 10%
Vitamin B3 0.43mg 2.09mg 10%
Folate 24µg 65µg 10%
Vitamin B2 0.06mg 0.132mg 6%
Selenium 4.5µg 1.8µg 5%
Vitamin A 5µg 38µg 4%
Calcium 50mg 25mg 3%
Copper 0.206mg 0.176mg 3%
Vitamin B6 0.13mg 0.169mg 3%
Carbs 20.49g 14.45g 2%
Potassium 296mg 244mg 2%
Vitamin B5 0.104mg 2%
Calories 105kcal 81kcal 1%
Protein 4.8g 5.42g 1%
Fiber 5.5g 5.7g 1%
Zinc 1.4mg 1.24mg 1%
Phosphorus 104mg 108mg 1%
Fats 0.4g 0.4g 0%
Net carbs 14.99g 8.75g N/A
Magnesium 32mg 33mg 0%
Sugar 7.78g 5.67g N/A
Sodium 1mg 5mg 0%
Vitamin E 0.15mg 0.13mg 0%
Choline 30.8mg 28.4mg 0%
Saturated fat 0.103g 0.071g 0%
Monounsaturated fat 0.035g 0.035g 0%
Polyunsaturated fat 0.172g 0.187g 0%
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more CarbsCarbs +41.8%
Contains more OtherOther +96.6%
Contains more ProteinProtein +12.9%
~equal in Fats ~0.4g
~equal in Water ~78.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
0
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -31.1%
~equal in Monounsaturated fat ~0.035g
~equal in Polyunsaturated fat ~0.187g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.