Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pea shoots
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pea shoots and spinach:
Spinach and pea shoots contain similar amounts of calories - spinach has 23 calories per 100 grams and pea shoot has 35 calories.
Pea Shoots | Spinach | |
---|---|---|
Protein | 23% | 40% |
Carbohydrates | 69% | 49% |
Fat | 8% | 10% |
Alcohol | ~ | ~ |
Spinach and pea shoots contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
Both spinach and pea shoots are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
Spinach and pea shoots contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Spinach and pea shoots contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and pea shoot has 2.4g of protein.
Both spinach and pea shoots are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Both spinach and pea shoots are high in Vitamin C. Spinach has 14% more Vitamin C than pea shoot - spinach has 28.1mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Spinach is an excellent source of Vitamin A and it has 38 times more Vitamin A than pea shoot - spinach has 469ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Spinach has more Vitamin E than pea shoot - spinach has 2mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Spinach is an excellent source of Vitamin K and it has more Vitamin K than pea shoot - spinach has 482.9ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
Spinach has more riboflavin, pantothenic acid and folate. Both pea shoots and spinach contain significant amounts of thiamin, niacin and Vitamin B6.
Pea Shoots | Spinach | |
---|---|---|
Thiamin | 0.1 MG | 0.078 MG |
Riboflavin | 0.05 MG | 0.189 MG |
Niacin | 1 MG | 0.724 MG |
Pantothenic acid | ~ | 0.065 MG |
Vitamin B6 | 0.1 MG | 0.195 MG |
Folate | 62 UG | 194 UG |
Spinach is an excellent source of calcium and it has 313% more calcium than pea shoot - spinach has 99mg of calcium per 100 grams and pea shoot has 24mg of calcium.
Spinach is a great source of iron and it has 113% more iron than pea shoot - spinach has 2.7mg of iron per 100 grams and pea shoot has 1.3mg of iron.
Spinach is an excellent source of potassium and it has 249% more potassium than pea shoot - spinach has 558mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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: Pea Shoots (ORGANIC PEA SHOOTS) and Spinach (Spinach, raw) .
Pea Shoots 85g
(
cup
)
|
Daily Values (%) |
Spinach 30g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
30KCAL 2% |
|
335% | calories | 5% |
|
6.9KCAL 0.3% | |
6G 2% |
|
445% | carbohydrates | 5% |
|
1.1G 0.4% | |
2G 8% |
|
203% | dietary fiber | 5% |
|
0.66G 3% | |
3G | >999% | sugar | 5% | 0.13G | |||
0.27G 0.4% |
|
125% | total fat | 5% |
|
0.12G 0.2% | |
|
5% | saturated fat | >999% |
|
0.02G 0.1% | ||
5% | monounsaturated fat | 5% | 0G | ||||
5% | polyunsaturated fat | >999% | 0.05G | ||||
|
5% | sodium | >999% |
|
24MG 2% | ||
5% | Vitamins and Minerals | 5% | |||||
10UG 2% |
|
5% | Vitamin A | >999% |
|
141UG 20% | |
21MG 28% |
|
150% | Vitamin C | 5% |
|
8.4MG 11% | |
20MG 2% |
|
5% | calcium | 50% |
|
30MG 3% | |
1.1MG 6% |
|
36% | iron | 5% |
|
0.81MG 5% | |
20MG 6% |
|
5% | magnesium | 20% |
|
24MG 8% | |
136MG 6% |
|
5% | potassium | 23% |
|
167MG 7% | |
0.09MG 8% |
|
348% | thiamin (Vit B1) | 5% |
|
0.02MG 2% | |
0.04MG 4% |
|
5% | riboflavin (Vit B2) | 50% |
|
0.06MG 5% | |
0.85MG 6% |
|
286% | niacin (Vit B3) | 5% |
|
0.22MG 2% | |
0.09MG 7% |
|
50% | Vitamin B6 | 5% |
|
0.06MG 5% | |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.02MG 0.4% | ||
53UG 13% |
|
5% | folate (Vit B9) | 9% |
|
58UG 15% | |
|
5% | Vitamin E | >999% |
|
0.61MG 4% | ||
|
5% | Vitamin K | >999% |
|
145UG 161% | ||
2G 4% |
|
133% | protein | 5% |
|
0.86G 2% | |
|
5% | choline | >999% |
|
5.8MG 1% | ||
|
5% | copper | >999% |
|
0.04MG 3% | ||
|
5% | manganese | >999% |
|
0.27MG 15% | ||
|
5% | phosphorus | >999% |
|
15MG 2% | ||
|
5% | selenium | >999% |
|
0.3UG 1% | ||
|
5% | zinc | >999% |
|
0.16MG 2% | ||
5% | Water | >999% | 27G | ||||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |