Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and whey protein powder:
Whey protein powder is high in calories and pea has 77% less calories than whey protein powder - pea has 81 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, peas is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Peas has a macronutrient ratio of 26:69:5 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Whey Protein Powder | |
|---|---|---|
| Protein | 26% | 89% |
| Carbohydrates | 69% | 7% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 57% less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both peas and whey protein powder are high in dietary fiber. Pea has 84% more dietary fiber than whey protein powder - pea has 5.7g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than pea - pea has 5.7g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 13 times more protein than pea - pea has 5.4g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both peas and whey protein powder are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Pea has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and pea does not contain significant amounts.
Pea is an excellent source of Vitamin C and it has more Vitamin C than whey protein powder - pea has 40mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Pea has more Vitamin A than whey protein powder - pea has 38ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Peas and whey protein powder contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Pea has more Vitamin K than whey protein powder - pea has 24.8ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, pea contains more pantothenic acid. Both peas and whey protein powder contain significant amounts of niacin and folate.
| Peas | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.266 MG | 0.609 MG |
| Riboflavin | 0.132 MG | 2.017 MG |
| Niacin | 2.09 MG | 1.136 MG |
| Pantothenic acid | 0.104 MG | ~ |
| Vitamin B6 | 0.169 MG | 0.607 MG |
| Folate | 65 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 17 times more calcium than pea - pea has 25mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Peas and whey protein powder contain similar amounts of iron - pea has 1.5mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both peas and whey protein powder are high in potassium. Whey protein powder has 105% more potassium than pea - pea has 244mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both peas and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Peas | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.034 G |
| Total | 0.035 G | 0.034 G |
Comparing omega-6 fatty acids, both peas and whey protein powder contain significant amounts of linoleic acid.
| Peas | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.152 G | 0.264 G |
| Total | 0.152 G | 0.264 G |
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: Peas (Peas, green, raw) and Whey Protein Powder (Protein powder, whey based, NFS) .
Peas g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||