Egg White vs. Peas
Nutrition comparison of Egg White and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and peas:
- Egg white has 18.7 times less carbohydrates than pea.
- Egg white has 6.9 times less sugar than pea.
- Egg white is a great source of protein.
- Pea has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg white has 36% less calories than pea - pea has 81 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to peas for fat. Egg white has a macronutrient ratio of 91:6:3 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Peas | |
|---|---|---|
| Protein | 91% | 26% |
| Carbohydrates | 6% | 69% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 18.7 times less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than egg white - pea has 5.7g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 6.9 times less sugar than pea - pea has 5.7g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 101% more protein than pea - pea has 5.4g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both peas and egg white are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than egg white - pea has 40mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than egg white - pea has 38ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Peas and egg white contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Pea has more Vitamin K than egg white - pea has 24.8ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Pea has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and peas contain significant amounts of pantothenic acid.
| Egg White | Peas | |
|---|---|---|
| Thiamin | 0.004 MG | 0.266 MG |
| Riboflavin | 0.439 MG | 0.132 MG |
| Niacin | 0.105 MG | 2.09 MG |
| Pantothenic acid | 0.19 MG | 0.104 MG |
| Vitamin B6 | 0.005 MG | 0.169 MG |
| Folate | 4 UG | 65 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Pea has 257% more calcium than egg white - pea has 25mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Pea has 17 times more iron than egg white - pea has 1.5mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Pea is a great source of potassium and it has 50% more potassium than egg white - pea has 244mg of potassium per 100 grams and egg white has 163mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg White g
()
|
Daily Values (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does peas or egg white contain more calories in 100 grams?Egg white has 40% less calories than pea - pea has 81 calories in 100g and egg white has 52 calories.
Is peas or egg white better for protein?
Egg white is a great source of protein and it has 100% more protein than pea - pea has 5.4g of protein per 100 grams and egg white has 10.9g of protein.
Does peas or egg white have more carbohydrates?
By weight, egg white has 18.7 times fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and egg white has 0.73g of carbohydrates.