Wheat vs. Peas — In-Depth Nutrition Comparison
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The main differences between wheat and peas
- Wheat is richer in selenium, manganese, and zinc, yet peas are richer in vitamin B1, folate, vitamin B6, and vitamin B2.
- Daily need coverage for selenium for wheat is 55% higher.
- Wheat contains 2 times more manganese than peas. Wheat contains 1.03mg of manganese, while peas contain 0.525mg.
Food types used in this article are Wheat, KAMUT khorasan, cooked and Peas, green, cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more IronIron | +14.3% |
| Contains more CopperCopper | +19.7% |
| Contains more ZincZinc | +54.6% |
| Contains more PhosphorusPhosphorus | +25.6% |
| Contains more ManganeseManganese | +96.2% |
| Contains more SeleniumSelenium | +1578.9% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +65.2% |
| Contains less SodiumSodium | -62.5% |
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.
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +14.1% |
| Contains more Vitamin B1Vitamin B1 | +172.6% |
| Contains more Vitamin B2Vitamin B2 | +396.7% |
| Contains more Vitamin B6Vitamin B6 | +208.6% |
| Contains more FolateFolate | +472.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +277.3% |
| Contains more CarbsCarbs | +76.6% |
| Contains more WaterWater | +19.5% |
| Contains more OtherOther | +35.3% |
~equal in
Protein
~5.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +342.1% |
| Contains more Poly. FatPolyunsaturated fat | +138.2% |
| Contains less Sat. FatSaturated fat | -49.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B5 | 153mg | 3060% | |
| Selenium | 31.9µg | 1.9µg | 55% |
| Manganese | 1.03mg | 0.525mg | 22% |
| Vitamin K | 25.9µg | 22% | |
| Vitamin C | 14.2mg | 16% | |
| Vitamin B1 | 0.095mg | 0.259mg | 14% |
| Folate | 11µg | 63µg | 13% |
| Vitamin B6 | 0.07mg | 0.216mg | 11% |
| Vitamin B2 | 0.03mg | 0.149mg | 9% |
| Zinc | 1.84mg | 1.19mg | 6% |
| Fiber | 4.3g | 5.5g | 5% |
| Choline | 29.7mg | 5% | |
| Carbs | 27.6g | 15.63g | 4% |
| Copper | 0.207mg | 0.173mg | 4% |
| Phosphorus | 147mg | 117mg | 4% |
| Vitamin A | 40µg | 4% | |
| Potassium | 164mg | 271mg | 3% |
| Iron | 1.76mg | 1.54mg | 3% |
| Vitamin B3 | 2.305mg | 2.021mg | 2% |
| Calories | 132kcal | 84kcal | 2% |
| Magnesium | 48mg | 39mg | 2% |
| Calcium | 9mg | 27mg | 2% |
| Vitamin E | 0.24mg | 0.14mg | 1% |
| Protein | 5.71g | 5.36g | 1% |
| Fats | 0.83g | 0.22g | 1% |
| Polyunsaturated fat | 0.243g | 0.102g | 1% |
| Fructose | 0.41g | 1% | |
| Net carbs | 23.3g | 10.13g | N/A |
| Sugar | 3.07g | 5.93g | N/A |
| Sodium | 8mg | 3mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.039g | 0% |
| Monounsaturated fat | 0.084g | 0.019g | 0% |
| Tryptophan | 0.051mg | 0.037mg | 0% |
| Threonine | 0.172mg | 0.201mg | 0% |
| Isoleucine | 0.22mg | 0.193mg | 0% |
| Leucine | 0.432mg | 0.32mg | 0% |
| Lysine | 0.161mg | 0.314mg | 0% |
| Methionine | 0.097mg | 0.081mg | 0% |
| Phenylalanine | 0.3mg | 0.198mg | 0% |
| Valine | 0.267mg | 0.232mg | 0% |
| Histidine | 0.147mg | 0.105mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
735%
Minerals Daily Need Coverage Score
61%
34%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 2.86g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Peas contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Peas is lower in Saturated fat (difference - 0.038g)
Which food is cheaper?
Peas is cheaper (difference - $0.1)
Which food is richer in vitamins?
Peas is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)