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  6. Pea raw vs. Beans

Pea raw vs. Beans — In-Depth Nutrition Comparison

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Summary of differences between pea raw and beans

  • Beans have less vitamin C, vitamin K, iron, vitamin A, vitamin B3, folate, vitamin B1, and vitamin B2 than pea raw.
  • Pea raw covers your daily need for vitamin C, 41% more than beans.
  • Pea raw has 31 times more vitamin K than beans. While pea raw has 24.8µg of vitamin K, beans have only 0.8µg.
  • The glycemic index of pea raw is higher.

These are the specific foods used in this comparison Peas, green, raw and Beans, baked, canned, no salt added.

Infographic

Pea raw vs Beans 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.
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%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +406.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +21.3%
Contains more CopperCopper +17%
Contains more ZincZinc +12.9%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~32mg
~equal in Phosphorus ~104mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Beans
Beans
1
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +1190.3%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +386%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +170.8%
Contains more Vitamin EVitamin E +15.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.8mg

All nutrients comparison - raw data values

Nutrient Pea raw Beans DV% diff.
Vitamin C 40mg 3.1mg 41%
Vitamin K 24.8µg 0.8µg 20%
Manganese 0.41mg 18%
Iron 1.47mg 0.29mg 15%
Vitamin B1 0.266mg 0.15mg 10%
Folate 65µg 24µg 10%
Vitamin B3 2.09mg 0.43mg 10%
Vitamin B2 0.132mg 0.06mg 6%
Selenium 1.8µg 4.5µg 5%
Vitamin A 38µg 5µg 4%
Calcium 25mg 50mg 3%
Copper 0.176mg 0.206mg 3%
Vitamin B6 0.169mg 0.13mg 3%
Vitamin B5 0.104mg 2%
Carbs 14.45g 20.49g 2%
Potassium 244mg 296mg 2%
Protein 5.42g 4.8g 1%
Calories 81kcal 105kcal 1%
Phosphorus 108mg 104mg 1%
Zinc 1.24mg 1.4mg 1%
Fiber 5.7g 5.5g 1%
Fats 0.4g 0.4g 0%
Net carbs 8.75g 14.99g N/A
Magnesium 33mg 32mg 0%
Sugar 5.67g 7.78g N/A
Sodium 5mg 1mg 0%
Vitamin E 0.13mg 0.15mg 0%
Choline 28.4mg 30.8mg 0%
Saturated fat 0.071g 0.103g 0%
Monounsaturated fat 0.035g 0.035g 0%
Polyunsaturated fat 0.187g 0.172g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +12.9%
Contains more CarbsCarbs +41.8%
Contains more OtherOther +96.6%
~equal in Fats ~0.4g
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Beans
Beans
0
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -31.1%
~equal in Monounsaturated fat ~0.035g
~equal in Polyunsaturated fat ~0.172g

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.