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Peas vs. Green Beans — Nutrition Comparison and Health Impact

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Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on January 24, 2024
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan
Green bean
vs
Pea

Summary

Peas contain 3 times more protein, 1.7 times more dietary fiber, 2.2 times more net carbs, and 2.5 times more calories than green beans.

Peas win in the vitamin and mineral categories, providing 2000 times more vitamin B5, 4 times more vitamins B1 and B6, 5 times more zinc, and 4 times more phosphorus.
That being said, green beans are a better source of vitamins E, K, and calcium. Green beans are somewhat lower in sodium. 

Green beans are the preferred choice for people with irritable bowel syndrome and other functional bowel disorders.

Introduction

This article provides information about the main nutritional differences between two legume family members - peas and green beans, and their beneficial impacts on health and risks.

Classification

Peas (Pisum sativum) belong to the Pisum genus and Faboideae subfamily.

Green beans (Phaseolus vulgaris), also known as common, French, string, or snap beans, belong to the Phaseolus genus.

Both peas and green beans belong to the flowering plants family Fabaceae or Leguminosae, also known as the legumes family. This family is the third-largest land plant family and includes trees, perennial and annual herbaceous plants, and shrubs. Soybean, chickpeas, peanut, lentil, and alfalfa belong to this family.

Appearance

Peas are usually small, spherical, commonly green seeds or the seed-pods of the fruit. The pods are long, round, and slightly curved with a smooth texture.

Common green beans are a few inches long, with a round or flattened shape and oblong seeds inside.

Use

Peas are used in a variety of ways in cooking. Peas can be used in a side dish, soups, salads, pasta, omelet, hummus, risotto, and many other foods.

Green beans are widely used as well. They can be cooked, grilled, fried, and used as such or with other ingredients. They are also used to make casseroles, salads, and side dishes.

Types & Varieties

Different pea types vary in size and sweetness; some mature earlier than others.

The main types of peas are English, garden or shelling peas, snow, sugar snap, and field peas.

English peas - their pods are inedible and must be removed from the pod. Some of the varieties of this type are Alaska, Avola, Canoe, Capucigner, Desiree Dwarf, Kelvedon Wonder, Lincoln, Little Marvel, Terrain, Tom Thumb, Wando, Maestro, Green Arrow, Tall Telephone, and Misty Shell.

Snow peas - they have flat and sweet edible pods with tiny peas. A few varieties of this type are Green Beauty, Mammoth Melting Sugar, Golden Sweet, Oregon Giant, Snowbird, Avalanche, and Gray Sugar.

Sugar snap peas - they are a cross between the two previous types and have very sweet edible pods. Hurst Green Shaft, Magnolia Blossom Tendril, Cascadia, Sugar Ann, Sugar Bon, and Super Sugar Snap belong to this type.

The two main types of green beans are pole beans and bush beans - defined by their growth habits. 

The bush bean varieties grow on bush-type plants closer to the ground. Some bush bean varieties are Big Kahuna, Purple Queen, Contender, Greencrop, Maxi Dwarf, Blue Lake #274, Eureka, Jade, Maxibel, Rolande, Derby, and Cherokee Wax.

Varieties of pole beans grow on plants in need of a support structure, and some of them are Kentucky Blue, Fortex, Purple King, Rattlesnake Pole, and Emerite.

Nutrition

The nutritional values are presented for 100g servings of green peas and snap or green beans, both boiled and drained, without salt.

One average serving size of these legumes per person is considered to be one cup, which weighs about 160g for peas and 125g for green beans.

Macronutrients and Calories

Peas and green beans are not particularly rich in macronutrients. However, peas contain 2 times more carbohydrates and almost 3 times more protein when compared to green beans. 

Peas consist of 78% water, and green beans consist of 89% water, making peas denser.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Pea
Contains more Fats +27.3%
Contains more Water +14.6%
Contains more Protein +183.6%
Contains more Carbs +98.4%
Contains more Other +26%
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Fats +27.3%
Contains more Water +14.6%
Contains more Protein +183.6%
Contains more Carbs +98.4%
Contains more Other +26%

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.

Vitamins

Peas are the winner in the vitamin category, containing higher levels of most vitamins. Peas are an excellent source of most B-group vitamins, providing 30 times more vitamin B5 in a 100g serving than the required daily amount.

In particular, peas are 2000 times richer in vitamin B5, almost 4 times richer in vitamins B1 and B6, 3 times richer in vitamin B3, and 2 times richer in vitamin B9 or folate. They also contain larger amounts of vitamins A, C, and B2.

That being said, green beans provide 3 times more vitamin E and 2 times more vitamin K.

Both of the foods are absent in vitamins D and B12.

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.
:
8
Pea
Contains more Vitamin E +228.6%
Contains more Vitamin K +84.9%
Contains more Vitamin A +26.5%
Contains more Vitamin C +46.4%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B3 +229.2%
Contains more Vitamin B5 +206656.8%
Contains more Vitamin B6 +285.7%
Contains more Folate +90.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Vitamin E +228.6%
Contains more Vitamin K +84.9%
Contains more Vitamin A +26.5%
Contains more Vitamin C +46.4%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B3 +229.2%
Contains more Vitamin B5 +206656.8%
Contains more Vitamin B6 +285.7%
Contains more Folate +90.9%

Minerals

Peas are also the winner in this category. They contain 5 times more zinc, 4 times more phosphorus, 3 times more copper, and almost 10 times more selenium. Peas are also richer in iron, potassium, magnesium, and manganese.

Green beans contain almost 1.5 times more calcium and less sodium.

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.
:
8
Pea
Contains more Calcium +63%
Contains less Sodium -66.7%
Contains more Iron +136.9%
Contains more Magnesium +116.7%
Contains more Phosphorus +303.4%
Contains more Potassium +85.6%
Contains more Zinc +376%
Contains more Copper +203.5%
Contains more Manganese +84.2%
Contains more Selenium +850%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains more Calcium +63%
Contains less Sodium -66.7%
Contains more Iron +136.9%
Contains more Magnesium +116.7%
Contains more Phosphorus +303.4%
Contains more Potassium +85.6%
Contains more Zinc +376%
Contains more Copper +203.5%
Contains more Manganese +84.2%
Contains more Selenium +850%

Raw Peapod vs. Green Bean

Edible-podded peas are gaining interest nowadays. Peas with edible pods are snow peas and (sugar) snap peas.

Raw pea pods and cooked green beans have very similar macronutrient contents with less than one gram difference in proteins, fats, net carbs, and dietary fiber. Consequently, they are very similar in calories too: one hundred grams of green beans provides 35 calories, and peapods - 42 calories.

Pea pods are particularly rich in vitamin C (one hundred grams coverers 65% of the daily need).

Pea pods are somewhat richer in most vitamins and minerals, including vitamins B1, B5, B6, B9, and A, calcium, iron, phosphorus, zinc, copper, manganese, and selenium. Meanwhile, green beans are somewhat richer in vitamins B2 and K and lower in sodium (1).

Glycemic Index

Both peas and green beans have low glycemic index (GI) values. The average glycemic index of peas is 54 (2). The average glycemic index of green beans is 36 (2).

Foods with low glycemic indices may improve blood sugar levels, glucose utilization, lipid profile, and the capacity of fibrinolysis (prevents blood clots from forming) and reduce body weight in type 2 diabetes (3, 4).

Acidity

The pH value of green beans is 5.60 (5).

The pH value of canned peas ranges from 5.6 to 6.5. Canned green beans' pH value ranges from 4.9 to 5.5 (6).

The PRAL or potential renal acid load value shows how much acid is produced from the given food in the host's organism. The negative PRAL value shows that the food is base-producing.

Peas have a PRAL value of 0.3, making them acid-producing, whereas the PRAL value of green beans is -3.3, making them base-producing.

Weight Loss & Diets

Peas and green beans are not nutrient-dense, making them a good choice for weight loss diets. Green beans are better for low-fat, low-carb, low-calorie, and low-glycemic-index diets.

Green beans are keto-friendly, while on the other hand, peas are not. However, small amounts of peas can be consumed during the keto diet.

Both foods can be consumed during the DASH, Atkins, and Mediterranean diets.

Green beans can be added to the food list during the "Cruise" or second phase of the Dukan diet; meanwhile, peas are not allowed yet. Some amounts of peas are allowed during the "Consolidation" or third phase.

Green beans can also be a good addition to the BRAT diet, whereas peas should be avoided.

Health Impact

Peas and green beans are considered healthy due to their high protein, low fat, low GI contents, and antioxidant and anti-inflammatory properties. However, they have downsides as well.

Health Benefits

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo 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).

Downsides and Risks

Peas and green beans contain some amounts of antinutrients, compounds blocking the absorption of many essential nutrients. Phytic acid inhibits the absorption of zinc, iron, calcium, and magnesium (36). Lectins interfere with the absorption and transportation of carbs during digestion and cause epithelial lesions (37). Fermentation, soaking, and other cooking methods reduce the activity of antinutrients (38, 39).

Peas are high in FODMAPs, short-chain non-absorbable osmotic carbs, that undergo bacterial fermentation in the small intestine, increasing water volume and gas production. This process induces or worsens functional gastrointestinal symptoms, such as cramps, bloating, flatulence, and diarrhea (40, 41).

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170010/nutrients
  2. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  3. https://care.diabetesjournals.org/content/27/8/1866.short
  4. https://pubmed.ncbi.nlm.nih.gov/31374573/
  5. pH values of foods and food products
  6. BAM Chapter 21A: Examination of Canned Foods
  7. https://www.tandfonline.com/doi/abs/10.3109/07853899109148064
  8. https://academic.oup.com/ajh/article/27/1/56/142475
  9. https://www.mdpi.com/2072-6643/11/5/1155/htm
  10. https://www.mdpi.com/1420-3049/25/18/4320/htm
  11. https://care.diabetesjournals.org/content/11/2/149.short
  12. https://academic.oup.com/ajcn/article/110/4/891/5543221
  13. https://pubmed.ncbi.nlm.nih.gov/24180564/
  14. Diabetes Reversal by Plant-Based Diet
  15. https://academic.oup.com/ajcn/article/109/5/1310/5485439
  16. https://pubmed.ncbi.nlm.nih.gov/33208922/
  17. https://pubmed.ncbi.nlm.nih.gov/25535635/
  18. https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30266-X
  19. Review of the health benefits of peas (Pisum sativum L.)
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3966170/
  21. https://pubmed.ncbi.nlm.nih.gov/15797686/
  22. https://pubmed.ncbi.nlm.nih.gov/23107521/
  23. https://pubmed.ncbi.nlm.nih.gov/32648023/
  24. https://pubmed.ncbi.nlm.nih.gov/29885291/
  25. https://pubmed.ncbi.nlm.nih.gov/7495246/
  26. https://pubmed.ncbi.nlm.nih.gov/19400750/
  27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760385/
  28. https://pubmed.ncbi.nlm.nih.gov/30725668/
  29. https://pubmed.ncbi.nlm.nih.gov/32187975/
  30. https://pubmed.ncbi.nlm.nih.gov/33409597/
  31. https://pubmed.ncbi.nlm.nih.gov/22916809/
  32. https://pubmed.ncbi.nlm.nih.gov/25061763/
  33. https://pubmed.ncbi.nlm.nih.gov/32583791/
  34. https://pubmed.ncbi.nlm.nih.gov/27782048/
  35. https://pubmed.ncbi.nlm.nih.gov/32059369/
  36. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2266880/
  37. https://www.researchgate.net/publication/49965865
  38. https://pubmed.ncbi.nlm.nih.gov/25694676/
  39. https://pubmed.ncbi.nlm.nih.gov/34249384/
  40. https://pubmed.ncbi.nlm.nih.gov/32965895/
  41. https://pubmed.ncbi.nlm.nih.gov/28592442/
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: January 24, 2024
Medically reviewed by Victoria Mazmanyan

Infographic

Green bean vs Pea infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Pea
Contains more Polyunsaturated fat +42.2%
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +72.7%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains more Polyunsaturated fat +42.2%
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Pea Opinion
Net carbs 4.68g 10.13g Pea
Protein 1.89g 5.36g Pea
Fats 0.28g 0.22g Green bean
Carbs 7.88g 15.63g Pea
Calories 35kcal 84kcal Pea
Fructose 0.41g Pea
Sugar 3.63g 5.93g Green bean
Fiber 3.2g 5.5g Pea
Calcium 44mg 27mg Green bean
Iron 0.65mg 1.54mg Pea
Magnesium 18mg 39mg Pea
Phosphorus 29mg 117mg Pea
Potassium 146mg 271mg Pea
Sodium 1mg 3mg Green bean
Zinc 0.25mg 1.19mg Pea
Copper 0.057mg 0.173mg Pea
Manganese 0.285mg 0.525mg Pea
Selenium 0.2µg 1.9µg Pea
Vitamin A 633IU 801IU Pea
Vitamin A RAE 32µg 40µg Pea
Vitamin E 0.46mg 0.14mg Green bean
Vitamin C 9.7mg 14.2mg Pea
Vitamin B1 0.074mg 0.259mg Pea
Vitamin B2 0.097mg 0.149mg Pea
Vitamin B3 0.614mg 2.021mg Pea
Vitamin B5 0.074mg 153mg Pea
Vitamin B6 0.056mg 0.216mg Pea
Folate 33µg 63µg Pea
Vitamin K 47.9µg 25.9µg Green bean
Tryptophan 0.02mg 0.037mg Pea
Threonine 0.082mg 0.201mg Pea
Isoleucine 0.069mg 0.193mg Pea
Leucine 0.116mg 0.32mg Pea
Lysine 0.091mg 0.314mg Pea
Methionine 0.023mg 0.081mg Pea
Phenylalanine 0.069mg 0.198mg Pea
Valine 0.093mg 0.232mg Pea
Histidine 0.035mg 0.105mg Pea
Saturated Fat 0.064g 0.039g Pea
Monounsaturated Fat 0.011g 0.019g Pea
Polyunsaturated fat 0.145g 0.102g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
24%
Green bean
798%
Pea
Minerals Daily Need Coverage Score
14%
Green bean
34%
Pea

Comparison summary

Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Pea
Pea is cheaper (difference - $1.5)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Chart reviewer photo Victoria Mazmanyan
The charts medically reviewed by: Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: April 27, 2021

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.