Pasta vs. Peas
Nutrition comparison of Pasta and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and peas:
- Both pasta and peas are high in dietary fiber and potassium.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Pasta is an excellent source of iron and protein.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and pea has 78% less calories than pasta - pasta has 371 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, pasta is lighter in protein, heavier in carbs and similar to peas for fat. Pasta has a macronutrient ratio of 14:82:4 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Peas | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 82% | 69% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and pea has 81% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both pasta and peas are high in dietary fiber. Pea has 78% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Pasta and peas contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 141% more protein than pea - pasta has 13g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both pasta and peas are low in saturated fat - pasta has 0.28g 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 pasta - pea has 40mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than pasta - pea has 38ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and peas contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 247 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pasta and peas contain significant amounts of Vitamin B6.
| Pasta | Peas | |
|---|---|---|
| Thiamin | 0.891 MG | 0.266 MG |
| Riboflavin | 0.4 MG | 0.132 MG |
| Niacin | 7.177 MG | 2.09 MG |
| Pantothenic acid | 0.431 MG | 0.104 MG |
| Vitamin B6 | 0.142 MG | 0.169 MG |
| Folate | 237 UG | 65 UG |
Minerals
calcium
Pasta and peas contain similar amounts of calcium - pasta has 21mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pasta is an excellent source of iron and it has 124% more iron than pea - pasta has 3.3mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both pasta and peas are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg of potassium per 100 grams and pea has 244mg 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,
| Pasta | Peas | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 2477 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pasta and peas contain significant amounts of alpha linoleic acid (ALA).
| Pasta | Peas | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.035 G |
| Total | 0.024 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than pea per 100 grams.
| Pasta | Peas | |
|---|---|---|
| linoleic acid | 0.54 G | 0.152 G |
| Total | 0.54 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.
Pasta 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 pasta or peas contain more calories in 100 grams?Pasta is high in calories and pea has 80% less calories than pasta - pasta has 371 calories in 100g and pea has 81 calories.
Does pasta or peas have more carbohydrates?
By weight, pasta is high in carbohydrates and pea has 80% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and pea has 14.5g of carbohydrates.
Does pasta or peas contain more iron?
Pasta is an abundant source of iron and it has 120% more iron than pea - pasta has 3.3mg of iron in 100 grams and pea has 1.5mg of iron.
Does pasta or peas contain more potassium?
Both pasta and peas are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg of potassium in 100 grams and pea has 244mg of potassium.