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Beans vs. Peas — In-Depth Nutrition Comparison

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The main differences between beans and peas

  • Peas are richer than beans in vitamin K, iron, vitamin A, vitamin C, vitamin B3, folate, vitamin B1, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin K for peas is 21% higher.
  • Beans contain 2 times more calcium than peas. Beans contain 50mg of calcium, while peas contain 27mg.
  • Beans have a lower glycemic index than peas.

Food types used in this article are Beans, baked, canned, no salt added and Peas, green, cooked, boiled, drained, without salt.

Infographic

Beans vs Peas infographic
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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.
Beans
Beans
5
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%
Peas
Peas
4
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 CalciumCalcium +85.2%
Contains more CopperCopper +19.1%
Contains more ZincZinc +17.6%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +136.8%
Contains more MagnesiumMagnesium +21.9%
Contains more IronIron +431%
Contains more PhosphorusPhosphorus +12.5%
~equal in Potassium ~271mg

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.
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Peas
Peas
9
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 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
Contains more Vitamin CVitamin C +358.1%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B1Vitamin B1 +72.7%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +370%
Contains more Vitamin B6Vitamin B6 +66.2%
Contains more Vitamin KVitamin K +3137.5%
Contains more FolateFolate +162.5%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.7mg

All nutrients comparison - raw data values

Nutrient Beans Peas DV% diff.
Vitamin B5 153mg 3060%
Manganese 0.525mg 23%
Vitamin K 0.8µg 25.9µg 21%
Iron 0.29mg 1.54mg 16%
Vitamin C 3.1mg 14.2mg 12%
Folate 24µg 63µg 10%
Vitamin B3 0.43mg 2.021mg 10%
Vitamin B1 0.15mg 0.259mg 9%
Vitamin B6 0.13mg 0.216mg 7%
Vitamin B2 0.06mg 0.149mg 7%
Selenium 4.5µg 1.9µg 5%
Copper 0.206mg 0.173mg 4%
Vitamin A 5µg 40µg 4%
Carbs 20.49g 15.63g 2%
Magnesium 32mg 39mg 2%
Calcium 50mg 27mg 2%
Zinc 1.4mg 1.19mg 2%
Phosphorus 104mg 117mg 2%
Protein 4.8g 5.36g 1%
Calories 105kcal 84kcal 1%
Fructose 0.41g 1%
Potassium 296mg 271mg 1%
Fats 0.4g 0.22g 0%
Net carbs 14.99g 10.13g N/A
Sugar 7.78g 5.93g N/A
Fiber 5.5g 5.5g 0%
Sodium 1mg 3mg 0%
Vitamin E 0.15mg 0.14mg 0%
Saturated fat 0.103g 0.039g 0%
Choline 30.8mg 29.7mg 0%
Monounsaturated fat 0.035g 0.019g 0%
Polyunsaturated fat 0.172g 0.102g 0%
Tryptophan 0.037mg 0%
Threonine 0.201mg 0%
Isoleucine 0.193mg 0%
Leucine 0.32mg 0%
Lysine 0.314mg 0%
Methionine 0.081mg 0%
Phenylalanine 0.198mg 0%
Valine 0.232mg 0%
Histidine 0.105mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Peas
Peas
2
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 FatsFats +81.8%
Contains more CarbsCarbs +31.1%
Contains more OtherOther +85.9%
Contains more ProteinProtein +11.7%
~equal in Water ~77.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +84.2%
Contains more Poly. FatPolyunsaturated fat +68.6%
Contains less Sat. FatSaturated fat -62.1%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.