Brown Rice vs. Peas
Nutrition comparison of Cooked Brown Rice and Peas
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
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and peas:
- Brown rice has 22.6 times less sugar than pea.
- Brown rice has more pantothenic acid, however, pea contains more folate.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and pea has 34% less calories than brown rice - brown rice has 123 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to peas for fat. Brown rice has a macronutrient ratio of 9:84:7 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Peas | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 84% | 69% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 44% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 256% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Brown rice has 22.6 times less sugar than pea - brown rice has 0.24g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 98% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both brown rice and peas are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than brown rice - pea has 40mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than brown rice - pea has 38ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and peas contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 123 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Brown rice has more pantothenic acid, however, pea contains more folate. Both brown rice and peas contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Brown Rice | Peas | |
|---|---|---|
| Thiamin | 0.178 MG | 0.266 MG |
| Riboflavin | 0.069 MG | 0.132 MG |
| Niacin | 2.561 MG | 2.09 MG |
| Pantothenic acid | 0.38 MG | 0.104 MG |
| Vitamin B6 | 0.123 MG | 0.169 MG |
| Folate | 9 UG | 65 UG |
Minerals
calcium
Pea has 733% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 163% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Pea is a great source of potassium and it has 184% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and pea has 244mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Peas | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.035 G |
| Total | 0.011 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than pea per 100 grams.
| Brown Rice | Peas | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.152 G |
| Total | 0.359 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Peas (Peas, green, raw) .
Cooked Brown Rice 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 brown rice or peas contain more calories in 100 grams?Brown rice is high in calories and pea has 30% less calories than brown rice - brown rice has 123 calories in 100g and pea has 81 calories.
Does brown rice or peas have more carbohydrates?
By weight, pea has 40% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and pea has 14.5g of carbohydrates.