Wheat Flour vs. Peas
Nutrition comparison of Wheat Flour and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and peas:
- Both wheat flour and peas are high in dietary fiber.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C.
- Wheat flour has 17.2 times less sugar than pea.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, pea contains more Vitamin B6.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and pea has 78% less calories than wheat flour - wheat flour has 361 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to peas for fat. Wheat flour 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:
| Wheat Flour | Peas | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 82% | 69% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and pea has 80% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both wheat flour and peas are high in dietary fiber. Pea has 138% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Wheat flour has 17.2 times less sugar than pea - wheat flour has 0.31g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 121% more protein than pea - wheat flour has 12g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both wheat flour and peas are low in saturated fat - wheat flour has 0.24g 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 wheat flour - pea has 40mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than wheat flour - pea has 38ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and peas contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 81 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, pea contains more Vitamin B6.
| Wheat Flour | Peas | |
|---|---|---|
| Thiamin | 0.812 MG | 0.266 MG |
| Riboflavin | 0.512 MG | 0.132 MG |
| Niacin | 7.554 MG | 2.09 MG |
| Pantothenic acid | 0.438 MG | 0.104 MG |
| Vitamin B6 | 0.037 MG | 0.169 MG |
| Folate | 183 UG | 65 UG |
Minerals
calcium
Pea has 67% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 200% more iron than pea - wheat flour has 4.4mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Pea is a great source of potassium and it has 144% more potassium than wheat flour - wheat flour has 100mg 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,
| Wheat Flour | Peas | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 79 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and peas contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Peas | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.035 G |
| Total | 0.043 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than pea per 100 grams.
| Wheat Flour | Peas | |
|---|---|---|
| linoleic acid | 0.685 G | 0.152 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Peas (Peas, green, raw) .
Wheat Flour 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 wheat flour or peas contain more calories in 100 grams?Wheat flour is high in calories and pea has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and pea has 81 calories.
Does wheat flour or peas have more carbohydrates?
By weight, wheat flour is high in carbohydrates and pea has 80% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and pea has 14.5g of carbohydrates.
Does wheat flour or peas contain more iron?
Wheat flour is an abundant source of iron and it has 200% more iron than pea - wheat flour has 4.4mg of iron in 100 grams and pea has 1.5mg of iron.