Peas vs. Green Beans — Nutrition Comparison and Health Impact

Calories

Both peas and green beans are low-calorie foods. However, peas contain 2.5 times more calories than green beans. 

A 100g serving of peas provides 84 calories, and a 100g serving of green beans provides 35 calories.

Protein

One hundred grams of peas and green beans cover 13% and 5% of the daily required protein, respectively. Peas are considered a great source of plant-based protein.

These foods have high protein quality by containing some amounts of all essential amino acids. As peas provide 2.8 times more protein, they are naturally richer in all of these amino acids.

Carbohydrates

While peas contain 2 times more carbohydrates, these legumes are relatively low in carbs: 100g of peas contain 15.6g of total carbs, whereas green beans contain 7.8g.

Peas contain 1.7 times more dietary fiber: a 100g serving of peas contains 5.5g of dietary fiber, whereas green beans contain 3.2g.

Peas contain 2.2 times more net carbs overall and 1.6 times more sugar than green beans. 

Fats

Peas and green beans contain meager amounts of fats, and 100g servings cover 0% of the daily needed fat value.

These foods are absent in cholesterol and trans fats.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Dietary pulses significantly lowered blood pressure in people with and without hypertension, indicating that they may have potential as a dietary intervention for blood pressure management. However, higher-quality large-scale trials are required to confirm these findings (7.8).

Due to their high fiber contents, peas and green beans lower total and LDL or low-density lipoprotein cholesterol levels and reduce the risk of atherosclerosis, coronary artery disease, and blood clots. Additionally, these vegetables contain phytochemicals and other antioxidants that can help to reduce the risk of ischemic stroke (9.10).

Diabetes

As low glycemic index foods with high fiber content, legumes help improve blood sugar levels and reduce body weight, LDL cholesterol, and triglyceride levels, improving lipid control in type 2 diabetic people (11, 12, 13).

Peas are a good source of plant-based dietary protein, and studies have shown that this type of protein lowers both fasting and postprandial glucose levels in people with type 1 and type 2 diabetes mellitus (14).

Higher dietary protein intake is associated with a lower risk of pre-diabetes and diabetes (15).

Digestive Health

Dietary fiber from legumes may regulate digestion and absorption, function as a bulking agent, and increase stool bulk and frequency (16, 17).

Generally, dietary fiber is metabolized by gut microbiota, leading to the production of SCFAs (short-chain fatty acids). These fatty acids play a role in the host's metabolism and immune system regulation (18).

During storage and processing, pea proteins undergo a reaction called glycosylation. Consumption of these peas may lead to beneficial changes in the host’s microbiome (19).

Pea consumption may need to be limited for some people due to the digestive symptoms it causes (described in the “Downsides and Risks” section). 

Unlike peas, green beans are low in FODMAPs, the primary cause of those symptoms, making them the preferred choice for people with irritable bowel syndrome and other functional bowel disorders (20).

Weight Loss

Along with a high level of dietary fiber that promotes satiation and decreases absorption of macronutrients, low fat content, and low glycemic index values, these beans help in weight loss or prevention of obesity (21).

Due to being rich in dietary protein, peas enhance fullness or satiety and energy expenditure in negative energy balance contributing to the treatment of obesity and metabolic syndrome (22, 23).

Ocular Health

These green legumes are rich in carotenoids, which may reduce the progression of age-related macular degeneration and cataract (24). Carotenoids and antioxidant vitamins somewhat protect the retina from oxidative damage caused by the absorption of light (25). However, the results are controversial, and more studies are yet to be done.

Bone Health & Coagulation

Plant-based protein increases bone mineral mass and reduces the risk of osteoporotic fractures (26).

Peas and green beans are good sources of vitamin K, which plays an important role in bone health. Vitamin K deficiency is associated with an increased risk of bone fractures, osteoporosis, and poor bone development (27, 28).

Vitamin K has an essential role in blood coagulation. Its deficit leads to VKDB or vitamin K deficiency bleeding in infants. One of the leading reasons of cause is the low vitamin K content in breast milk (29).

Hypovitaminosis K is also associated with an increased risk of vascular calcification and mortality (30).

Cancer

Bowman-Birk inhibitors are naturally occurring health-promoting components from peas that reach the colon in the active form and exert anti-inflammatory and anticancer properties. These inhibitors have a potential chemoprotective role in the early stages of colorectal cancer (31).

Phytochemical tannins and saponins found in dry beans' and peas' pulses have antioxidant and anticancer effects by blocking cancer progression, metastasis, and formation of new blood vessels in cancer tissue (32, 33, 34).

Flavonoids from these legumes act as antioxidants in healthy tissues and as pro-oxidants in cancer cells, triggering tumor cell death and downregulating inflammation (35).