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Juice vs. Pea raw — In-Depth Nutrition Comparison

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The main differences between juice and pea raw

  • Juice has more vitamin B6, vitamin B2, and vitamin B3; however, pea raw has more vitamin C, fiber, vitamin K, copper, manganese, iron, and folate.
  • Daily need coverage for vitamin C for pea raw is 28% higher.
  • Pea raw has 3 times less vitamin B2 than juice. Juice has 0.43mg of vitamin B2, while pea raw has 0.132mg.

Food types used in this article are Beverages, Orange juice drink and Peas, green, raw.

Infographic

Juice 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.
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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 less SodiumSodium -60%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +1150%
Contains more PotassiumPotassium +481%
Contains more IronIron +1236.4%
Contains more CopperCopper +877.8%
Contains more ZincZinc +6100%
Contains more PhosphorusPhosphorus +2600%
Contains more ManganeseManganese +5757.1%
Contains more SeleniumSelenium +∞%

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.
Juice
4
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 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 +42.9%
Contains more Vitamin B2Vitamin B2 +225.8%
Contains more Vitamin B3Vitamin B3 +139.2%
Contains more Vitamin B6Vitamin B6 +195.9%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B5Vitamin B5 +73.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1525%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 +2610%
Contains more FatsFats +∞%
Contains more OtherOther +357.9%
~equal in Carbs ~14.45g
~equal in Water ~78.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 -100%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +1770%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Juice Pea raw DV% diff.
Vitamin C 15mg 40mg 28%
Vitamin B6 0.5mg 0.169mg 25%
Vitamin B2 0.43mg 0.132mg 23%
Fiber 0.2g 5.7g 22%
Vitamin K 0µg 24.8µg 21%
Manganese 0.007mg 0.41mg 18%
Vitamin B3 5mg 2.09mg 18%
Copper 0.018mg 0.176mg 18%
Iron 0.11mg 1.47mg 17%
Folate 4µg 65µg 15%
Phosphorus 4mg 108mg 15%
Zinc 0.02mg 1.24mg 11%
Protein 0.2g 5.42g 10%
Vitamin B1 0.38mg 0.266mg 10%
Magnesium 3mg 33mg 7%
Potassium 42mg 244mg 6%
Choline 28.4mg 5%
Vitamin A 2µg 38µg 4%
Selenium 0µg 1.8µg 3%
Calcium 2mg 25mg 2%
Polyunsaturated fat 0.01g 0.187g 1%
Vitamin B5 0.06mg 0.104mg 1%
Calories 54kcal 81kcal 1%
Vitamin E 0.02mg 0.13mg 1%
Fats 0g 0.4g 1%
Carbs 13.41g 14.45g 0%
Net carbs 13.21g 8.75g N/A
Sugar 9.36g 5.67g N/A
Sodium 2mg 5mg 0%
Saturated fat 0g 0.071g 0%
Monounsaturated fat 0.01g 0.035g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Juice 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
35%
Juice
35%
Pea raw
Minerals Daily Need Coverage Score
2%
Juice
31%
Pea raw

Comparison summary

Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 3.69g)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 0.071g)
Which food is lower in glycemic index?
Juice
Juice is lower in glycemic index (difference - 4)
Which food is cheaper?
Juice
Juice is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.