Almonds vs. Peas
Nutrition comparison of Almonds and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and peas:
- Both peas and almonds are high in dietary fiber and potassium.
- Almond has more riboflavin and pantothenic acid.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Pea has signficantly less saturated fat than almond.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and pea has 86% less calories than almond - pea has 81 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Almonds has a macronutrient ratio of 14:14:73 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Peas | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 14% | 69% |
| Fat | 73% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 33% less carbohydrates than almond - pea has 14.5g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both peas and almonds are high in dietary fiber. Almond has 119% more dietary fiber than pea - pea has 5.7g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Peas and almonds contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 290% more protein than pea - pea has 5.4g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Pea has signficantly less saturated fat than almond - pea has 0.07g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and peas are low in trans fat - almond has 0.02g of trans fat per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than almond - pea has 40mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than almond - pea has 38ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 196 times more Vitamin E than pea - pea has 0.13mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Pea has more Vitamin K than almond - pea has 24.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and pantothenic acid. Both almonds and peas contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Almonds | Peas | |
|---|---|---|
| Thiamin | 0.205 MG | 0.266 MG |
| Riboflavin | 1.138 MG | 0.132 MG |
| Niacin | 3.618 MG | 2.09 MG |
| Pantothenic acid | 0.471 MG | 0.104 MG |
| Vitamin B6 | 0.137 MG | 0.169 MG |
| Folate | 44 UG | 65 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 976% more calcium than pea - pea has 25mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 152% more iron than pea - pea has 1.5mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both peas and almonds are high in potassium. Almond has 200% more potassium than pea - pea has 244mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almonds | Peas | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 1 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Peas | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.035 G |
| Total | 0.003 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than pea per 100 grams.
| Almonds | Peas | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.152 G |
| Total | 12.326 G | 0.152 G |
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.
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and pea has 90% less calories than almond - pea has 81 calories in 100g and almond has 579 calories.
Does peas or almonds have more carbohydrates?
By weight, pea has 30% fewer carbohydrates than almond - pea has 14.5g of carbs for 100g and almond has 21.6g of carbohydrates.
Does peas or almonds contain more calcium?
Almond is a rich source of calcium and it has 980% more calcium than pea - pea has 25mg of calcium in 100 grams and almond has 269mg of calcium.
Does peas or almonds contain more iron?
Almond is an abundant source of iron and it has 150% more iron than pea - pea has 1.5mg of iron in 100 grams and almond has 3.7mg of iron.
Does peas or almonds contain more potassium?
Both peas and almonds are high in potassium. Almond has 200% more potassium than pea - pea has 244mg of potassium in 100 grams and almond has 733mg of potassium.