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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% 13% 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

All nutrients comparison - raw data values

Nutrient Beans, small white, mature seeds, raw Pea raw DV% diff.
Folate 386µg 65µg 80%
Iron 7.73mg 1.47mg 78%
Fiber 24.9g 5.7g 77%
Copper 0.635mg 0.176mg 51%
Phosphorus 445mg 108mg 48%
Vitamin C 0mg 40mg 44%
Vitamin B1 0.743mg 0.266mg 40%
Potassium 1542mg 244mg 38%
Manganese 1.278mg 0.41mg 38%
Magnesium 183mg 33mg 36%
Protein 21.11g 5.42g 31%
Vitamin B6 0.439mg 0.169mg 21%
Vitamin K 24.8µg 21%
Selenium 12.8µg 1.8µg 20%
Carbs 62.25g 14.45g 16%
Calcium 173mg 25mg 15%
Zinc 2.81mg 1.24mg 14%
Vitamin B5 0.729mg 0.104mg 13%
Calories 336kcal 81kcal 13%
Vitamin B2 0.207mg 0.132mg 6%
Choline 28.4mg 5%
Vitamin B3 1.342mg 2.09mg 5%
Vitamin A 0µg 38µg 4%
Polyunsaturated fat 0.507g 0.187g 2%
Saturated fat 0.304g 0.071g 1%
Vitamin E 0.13mg 1%
Fats 1.18g 0.4g 1%
Net carbs 37.35g 8.75g N/A
Sugar 5.67g N/A
Sodium 12mg 5mg 0%
Monounsaturated fat 0.102g 0.035g 0%
Tryptophan 0.25mg 0.037mg 0%
Threonine 0.888mg 0.203mg 0%
Isoleucine 0.932mg 0.195mg 0%
Leucine 1.685mg 0.323mg 0%
Lysine 1.449mg 0.317mg 0%
Methionine 0.317mg 0.082mg 0%
Phenylalanine 1.141mg 0.2mg 0%
Valine 1.104mg 0.235mg 0%
Histidine 0.588mg 0.107mg 0%
Fructose 0.39g 0%

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%

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.