Raspberries vs. Peas
Nutrition comparison of Raspberries and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and peas:
- Both raspberries and peas are high in Vitamin C and dietary fiber.
- Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, raspberry contains more pantothenic acid.
- Pea is a great source of potassium.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberry has 36% less calories than pea - raspberry has 52 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and heavier in fat compared to peas per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Peas | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 82% | 69% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and peas contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both raspberries and peas are high in dietary fiber. Raspberry has 14% more dietary fiber than pea - raspberry has 6.5g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Raspberries and peas contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 352% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both raspberries and peas are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both raspberries and peas are high in Vitamin C. Pea has 53% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has 18 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Raspberries and peas contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Raspberries and peas contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, raspberry contains more pantothenic acid.
| Raspberries | Peas | |
|---|---|---|
| Thiamin | 0.032 MG | 0.266 MG |
| Riboflavin | 0.038 MG | 0.132 MG |
| Niacin | 0.598 MG | 2.09 MG |
| Pantothenic acid | 0.329 MG | 0.104 MG |
| Vitamin B6 | 0.055 MG | 0.169 MG |
| Folate | 21 UG | 65 UG |
Minerals
calcium
Raspberries and peas contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 113% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Pea is a great source of potassium and it has 62% more potassium than raspberry - raspberry has 151mg 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, both raspberries and peas contain significant amounts of alpha-carotene.
| Raspberries | Peas | |
|---|---|---|
| beta-carotene | 12 UG | 449 UG |
| alpha-carotene | 16 UG | 21 UG |
| lutein + zeaxanthin | 136 UG | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than pea per 100 grams.
| Raspberries | Peas | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.035 G |
| Total | 0.126 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both raspberries and peas contain significant amounts of linoleic acid.
| Raspberries | Peas | |
|---|---|---|
| linoleic acid | 0.249 G | 0.152 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Peas (Peas, green, raw) .
Raspberries 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 raspberries or peas contain more calories in 100 grams?Raspberry has 40% less calories than pea - raspberry has 52 calories in 100g and pea has 81 calories.
Does raspberries or peas have more carbohydrates?
By weight, raspberries and peas contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and pea has 14.5g of carbohydrates.