Brown Rice vs. Pea Shoots
Nutrition comparison of Cooked Brown Rice and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and pea shoots:
- Brown rice has more niacin and pantothenic acid, however, pea shoot contains more folate.
- Pea shoot has 72% less carbohydrates than brown rice.
- Pea shoot is a great source of dietary fiber.
- Pea shoot is an excellent source of Vitamin C.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and pea shoot has 72% less calories than brown rice - brown rice has 123 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to pea shoots for fat. Brown rice has a macronutrient ratio of 9:84:7 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Pea Shoots | |
|---|---|---|
| Protein | 9% | 23% |
| Carbohydrates | 84% | 69% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Pea shoot has 72% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Pea shoot is a great source of dietary fiber and it has 50% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Brown rice and pea shoots contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Brown rice and pea shoots contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both brown rice and pea shoots are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has more Vitamin C than brown rice - pea shoot has 24.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Pea shoot has more Vitamin A than brown rice - pea shoot has 12ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and pea shoots contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Brown rice and pea shoots contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Brown rice has more niacin and pantothenic acid, however, pea shoot contains more folate. Both brown rice and pea shoots contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Brown Rice | Pea Shoots | |
|---|---|---|
| Thiamin | 0.178 MG | 0.1 MG |
| Riboflavin | 0.069 MG | 0.05 MG |
| Niacin | 2.561 MG | 1 MG |
| Pantothenic acid | 0.38 MG | ~ |
| Vitamin B6 | 0.123 MG | 0.1 MG |
| Folate | 9 UG | 62 UG |
Minerals
calcium
Pea shoot has 700% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Pea shoot has 127% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Pea shoot has 86% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and pea shoot has 160mg 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pea Shoots (ORGANIC PEA SHOOTS) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Pea Shoots 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 brown rice or pea shoots contain more calories in 100 grams?Brown rice is high in calories and pea shoot has 70% less calories than brown rice - brown rice has 123 calories in 100g and pea shoot has 35 calories.
Does brown rice or pea shoots have more carbohydrates?
By weight, pea shoot has 70% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and pea shoot has 7.1g of carbohydrates.