Pea Shoots vs. Spinach
Nutrition comparison of Pea Shoots and Spinach
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:
- Both spinach and pea shoots are high in Vitamin C and dietary fiber.
- Spinach has more riboflavin, pantothenic acid and folate.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Pea Shoots (ORGANIC PEA SHOOTS) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and pea shoots contain similar amounts of calories - spinach has 23 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, pea shoots is lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Pea shoots has a macronutrient ratio of 24:70:7 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pea Shoots | Spinach | |
|---|---|---|
| Protein | 24% | 39% |
| Carbohydrates | 70% | 49% |
| Fat | 7% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pea Shoots or Spinach .
Note: The specific food items compared are: Pea Shoots (ORGANIC PEA SHOOTS) and Spinach (Spinach, raw) .
Pea Shoots g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or pea shoots contain more calories in 100 grams?Spinach and pea shoots contain similar amounts of calories - spinach has 23 calories in 100g and pea shoot has 35 calories.
Is spinach or pea shoots better for protein?
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.
Does spinach or pea shoots have more carbohydrates?
By weight, spinach and pea shoots contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does spinach or pea shoots contain more calcium?
Spinach is a rich source of calcium and it has 310% more calcium than pea shoot - spinach has 99mg of calcium in 100 grams and pea shoot has 24mg of calcium.
Does spinach or pea shoots contain more potassium?
Spinach is a rich source of potassium and it has 250% more potassium than pea shoot - spinach has 558mg of potassium in 100 grams and pea shoot has 160mg of potassium.