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White beans vs. Peas — In-Depth Nutrition Comparison

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A recap on the differences between white beans and peas

  • White beans has more iron, copper, and potassium; however, peas are higher in vitamin B5, vitamin K, vitamin A, vitamin C, vitamin B3, vitamin B1, and vitamin B6.
  • Peas cover your daily vitamin B5 needs 3055% more than white beans.
  • Peas contain 2 times less iron than white beans. White beans contains 3.7mg of iron, while peas contain 1.54mg.

Food varieties used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Peas, green, cooked, boiled, drained, without salt.

Infographic

White beans vs Peas 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Peas
Peas
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +107%
Contains more IronIron +140.3%
Contains more CopperCopper +65.9%
Contains more ZincZinc +16%
Contains more ManganeseManganese +21.1%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +46.2%
~equal in Phosphorus ~117mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
Peas
Peas
8
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 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47%
Contains more Vitamin EVitamin E +571.4%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +119.5%
Contains more Vitamin B2Vitamin B2 +223.9%
Contains more Vitamin B3Vitamin B3 +1343.6%
Contains more Vitamin B5Vitamin B5 +66712.2%
Contains more Vitamin B6Vitamin B6 +132.3%
Contains more Vitamin KVitamin K +640%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Peas DV% diff.
Vitamin B5 0.229mg 153mg 3055%
Iron 3.7mg 1.54mg 27%
Vitamin K 3.5µg 25.9µg 19%
Vitamin C 0mg 14.2mg 16%
Copper 0.287mg 0.173mg 13%
Vitamin B1 0.118mg 0.259mg 12%
Vitamin B3 0.14mg 2.021mg 12%
Protein 9.73g 5.36g 9%
Potassium 561mg 271mg 9%
Vitamin B6 0.093mg 0.216mg 9%
Vitamin B2 0.046mg 0.149mg 8%
Magnesium 63mg 39mg 6%
Calcium 90mg 27mg 6%
Vitamin E 0.94mg 0.14mg 5%
Manganese 0.636mg 0.525mg 5%
Folate 81µg 63µg 5%
Vitamin A 0µg 40µg 4%
Calories 139kcal 84kcal 3%
Carbs 25.09g 15.63g 3%
Fiber 6.3g 5.5g 3%
Zinc 1.38mg 1.19mg 2%
Phosphorus 113mg 117mg 1%
Selenium 1.3µg 1.9µg 1%
Choline 35.1mg 29.7mg 1%
Fructose 0.41g 1%
Fats 0.35g 0.22g 0%
Net carbs 18.79g 10.13g N/A
Sugar 0.34g 5.93g N/A
Sodium 6mg 3mg 0%
Saturated fat 0.091g 0.039g 0%
Monounsaturated fat 0.031g 0.019g 0%
Polyunsaturated fat 0.152g 0.102g 0%
Tryptophan 0.115mg 0.037mg 0%
Threonine 0.409mg 0.201mg 0%
Isoleucine 0.429mg 0.193mg 0%
Leucine 0.776mg 0.32mg 0%
Lysine 0.668mg 0.314mg 0%
Methionine 0.146mg 0.081mg 0%
Phenylalanine 0.526mg 0.198mg 0%
Valine 0.509mg 0.232mg 0%
Histidine 0.271mg 0.105mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Peas
Peas
1
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 ProteinProtein +81.5%
Contains more FatsFats +59.1%
Contains more CarbsCarbs +60.5%
Contains more OtherOther +90.2%
Contains more WaterWater +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Peas
Peas
1
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +63.2%
Contains more Poly. FatPolyunsaturated fat +49%
Contains less Sat. FatSaturated fat -57.1%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Peas - 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.