Milk vs. Peas
Nutrition comparison of Milk and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and peas:
- Milk has 67% less carbohydrates than pea.
- Milk is an excellent source of calcium.
- Pea has 16.7 times less saturated fat than milk.
- Pea has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12.
- Pea has signficantly more iron than milk.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk has 38% less calories than pea - pea has 81 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much lighter in carbs, much heavier in fat and similar to peas for protein. Milk has a macronutrient ratio of 27:38:35 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Peas | |
|---|---|---|
| Protein | 27% | 26% |
| Carbohydrates | 38% | 69% |
| Fat | 35% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 67% less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than milk - pea has 5.7g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Peas and milk contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Pea has 64% more protein than milk - pea has 5.4g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Pea has 16.7 times less saturated fat than milk - pea has 0.07g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and peas are low in trans fat - milk has 0.09g of trans fat per 100 grams and pea does not contain significant amounts.
cholesterol
Both milk and peas are low in cholesterol - milk has 8mg of cholesterol per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 199 times more Vitamin C than milk - pea has 40mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Peas and milk contain similar amounts of Vitamin A - pea has 38ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than pea - milk has 49iu of Vitamin D per 100 grams and pea does not contain significant amounts.
Vitamin E
Peas and milk contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Pea has 123 times more Vitamin K than milk - pea has 24.8ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Pea has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12. Both milk and peas contain significant amounts of riboflavin.
| Milk | Peas | |
|---|---|---|
| Thiamin | 0.039 MG | 0.266 MG |
| Riboflavin | 0.185 MG | 0.132 MG |
| Niacin | 0.092 MG | 2.09 MG |
| Pantothenic acid | 0.356 MG | 0.104 MG |
| Vitamin B6 | 0.038 MG | 0.169 MG |
| Folate | 5 UG | 65 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 380% more calcium than pea - pea has 25mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Pea has signficantly more iron than milk - pea has 1.5mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Pea is a great source of potassium and it has 74% more potassium than milk - pea has 244mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Peas | |
|---|---|---|
| beta-carotene | 4 UG | 449 UG |
| alpha-carotene | ~ | 21 UG |
| lutein + zeaxanthin | ~ | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Peas | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.035 G |
| Total | 0.008 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than milk per 100 grams.
| Milk | Peas | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.152 G |
| Total | 0.066 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.
Milk 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 milk contain more calories in 100 grams?Milk has 40% less calories than pea - pea has 81 calories in 100g and milk has 50 calories.
Does peas or milk have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and milk has 4.8g of carbohydrates.
Does peas or milk contain more calcium?
Milk is a rich source of calcium and it has 380% more calcium than pea - pea has 25mg of calcium in 100 grams and milk has 120mg of calcium.