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Pea raw vs. Juice — In-Depth Nutrition Comparison

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The main differences between pea raw and juice

  • Pea raw has more vitamin C, fiber, vitamin K, copper, manganese, iron, and folate; however, juice has more vitamin B6, vitamin B2, and vitamin B3.
  • Daily need coverage for vitamin C for pea raw is 28% higher.

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

Infographic

Pea raw vs Juice 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%
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%
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 +∞%
Contains less SodiumSodium -60%

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%
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%
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%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +2610%
Contains more FatsFats +∞%
Contains more OtherOther +357.9%
~equal in Carbs ~13.41g
~equal in Water ~86.2g

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
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +1770%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea raw Juice
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 Pea raw Juice DV% diff.
Vitamin C 40mg 15mg 28%
Vitamin B6 0.169mg 0.5mg 25%
Vitamin B2 0.132mg 0.43mg 23%
Fiber 5.7g 0.2g 22%
Vitamin K 24.8µg 0µg 21%
Manganese 0.41mg 0.007mg 18%
Vitamin B3 2.09mg 5mg 18%
Copper 0.176mg 0.018mg 18%
Iron 1.47mg 0.11mg 17%
Folate 65µg 4µg 15%
Phosphorus 108mg 4mg 15%
Zinc 1.24mg 0.02mg 11%
Protein 5.42g 0.2g 10%
Vitamin B1 0.266mg 0.38mg 10%
Magnesium 33mg 3mg 7%
Potassium 244mg 42mg 6%
Choline 28.4mg 5%
Vitamin A 38µg 2µg 4%
Selenium 1.8µg 0µg 3%
Calcium 25mg 2mg 2%
Polyunsaturated fat 0.187g 0.01g 1%
Vitamin B5 0.104mg 0.06mg 1%
Calories 81kcal 54kcal 1%
Vitamin E 0.13mg 0.02mg 1%
Fats 0.4g 0g 1%
Carbs 14.45g 13.41g 0%
Net carbs 8.75g 13.21g N/A
Sugar 5.67g 9.36g N/A
Sodium 5mg 2mg 0%
Saturated fat 0.071g 0g 0%
Monounsaturated fat 0.035g 0.01g 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
Pea raw Juice
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%
Pea raw
35%
Juice
Minerals Daily Need Coverage Score
31%
Pea raw
2%
Juice

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients
  2. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.