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  6. Beans, small white, mature seeds, raw vs. Pea raw

Beans, small white, mature seeds, raw vs. Pea raw — In-Depth Nutrition Comparison

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How are beans, small white, mature seeds, raw and pea raw different?

  • Beans, small white, mature seeds, raw is higher in folate, iron, fiber, copper, phosphorus, vitamin B1, potassium, manganese, and magnesium; however, pea raw is richer in vitamin C.
  • Daily need coverage for folate for beans, small white, mature seeds, raw is 80% higher.
  • Beans, small white, mature seeds, raw contains 6 times more Potassium than pea raw. While beans, small white, mature seeds, raw contains 1542mg of Potassium, pea raw contains only 244mg.

Beans, small white, mature seeds, raw and Peas, green, raw are the varieties used in this article.

Infographic

Beans, small white, mature seeds, raw vs Pea raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 52% 136% 290% 212% 77% 191% 1.6% 167% 70%
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 MagnesiumMagnesium +454.5%
Contains more CalciumCalcium +592%
Contains more PotassiumPotassium +532%
Contains more IronIron +425.9%
Contains more CopperCopper +260.8%
Contains more ZincZinc +126.6%
Contains more PhosphorusPhosphorus +312%
Contains more ManganeseManganese +211.7%
Contains more SeleniumSelenium +611.1%
Contains less SodiumSodium -58.3%

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.
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 Choline Choline 0% 0% 0% 0% 186% 48% 25% 44% 101% 0% 0% 290% 0%
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 Choline Choline 133% 46% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin B2Vitamin B2 +56.8%
Contains more Vitamin B5Vitamin B5 +601%
Contains more Vitamin B6Vitamin B6 +159.8%
Contains more FolateFolate +493.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +55.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 62% 12% 4%
Protein: 21.11 g
Fats: 1.18 g
Carbs: 62.25 g
Water: 11.71 g
Other: 3.75 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 ProteinProtein +289.5%
Contains more FatsFats +195%
Contains more CarbsCarbs +330.8%
Contains more OtherOther +331%
Contains more WaterWater +573.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.304 g
Monounsaturated Fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.507 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 more Mono. FatMonounsaturated Fat +191.4%
Contains more Poly. FatPolyunsaturated fat +171.1%
Contains less Sat. FatSaturated Fat -76.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beans, small white, mature seeds, raw Pea raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beans, small white, mature seeds, raw Pea raw Opinion
Calories 336kcal 81kcal Beans, small white, mature seeds, raw
Protein 21.11g 5.42g Beans, small white, mature seeds, raw
Fats 1.18g 0.4g Beans, small white, mature seeds, raw
Vitamin C 0mg 40mg Pea raw
Net carbs 37.35g 8.75g Beans, small white, mature seeds, raw
Carbs 62.25g 14.45g Beans, small white, mature seeds, raw
Magnesium 183mg 33mg Beans, small white, mature seeds, raw
Calcium 173mg 25mg Beans, small white, mature seeds, raw
Potassium 1542mg 244mg Beans, small white, mature seeds, raw
Iron 7.73mg 1.47mg Beans, small white, mature seeds, raw
Sugar 5.67g Beans, small white, mature seeds, raw
Fiber 24.9g 5.7g Beans, small white, mature seeds, raw
Copper 0.635mg 0.176mg Beans, small white, mature seeds, raw
Zinc 2.81mg 1.24mg Beans, small white, mature seeds, raw
Phosphorus 445mg 108mg Beans, small white, mature seeds, raw
Sodium 12mg 5mg Pea raw
Vitamin A 0IU 765IU Pea raw
Vitamin A 0µg 38µg Pea raw
Vitamin E 0.13mg Pea raw
Manganese 1.278mg 0.41mg Beans, small white, mature seeds, raw
Selenium 12.8µg 1.8µg Beans, small white, mature seeds, raw
Vitamin B1 0.743mg 0.266mg Beans, small white, mature seeds, raw
Vitamin B2 0.207mg 0.132mg Beans, small white, mature seeds, raw
Vitamin B3 1.342mg 2.09mg Pea raw
Vitamin B5 0.729mg 0.104mg Beans, small white, mature seeds, raw
Vitamin B6 0.439mg 0.169mg Beans, small white, mature seeds, raw
Vitamin K 24.8µg Pea raw
Folate 386µg 65µg Beans, small white, mature seeds, raw
Choline 28.4mg Pea raw
Saturated Fat 0.304g 0.071g Pea raw
Monounsaturated Fat 0.102g 0.035g Beans, small white, mature seeds, raw
Polyunsaturated fat 0.507g 0.187g Beans, small white, mature seeds, raw
Tryptophan 0.25mg 0.037mg Beans, small white, mature seeds, raw
Threonine 0.888mg 0.203mg Beans, small white, mature seeds, raw
Isoleucine 0.932mg 0.195mg Beans, small white, mature seeds, raw
Leucine 1.685mg 0.323mg Beans, small white, mature seeds, raw
Lysine 1.449mg 0.317mg Beans, small white, mature seeds, raw
Methionine 0.317mg 0.082mg Beans, small white, mature seeds, raw
Phenylalanine 1.141mg 0.2mg Beans, small white, mature seeds, raw
Valine 1.104mg 0.235mg Beans, small white, mature seeds, raw
Histidine 0.588mg 0.107mg Beans, small white, mature seeds, raw
Fructose 0.39g Pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans, small white, mature seeds, raw Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
53%
Beans, small white, mature seeds, raw
38%
Pea raw
Minerals Daily Need Coverage Score
133%
Beans, small white, mature seeds, raw
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 0.233g)
Which food is lower in Sugar?
Beans, small white, mature seeds, raw
Beans, small white, mature seeds, raw is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Beans, small white, mature seeds, raw
Beans, small white, mature seeds, raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Beans, small white, mature seeds, raw
Beans, small white, mature seeds, raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Beans, small white, mature seeds, raw
Beans, small white, mature seeds, raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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, small white, mature seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173749/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.