White Beans vs. Peas
Nutrition comparison of White Beans and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and peas:
- Both peas and white beans are high in dietary fiber and potassium.
- Pea has more thiamin, riboflavin, niacin and Vitamin B6.
- Pea is an excellent source of Vitamin C.
- White bean has 18.5 times less sugar than pea.
- White bean is a great source of iron.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and pea has 29% less calories than white bean - pea has 81 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in carbs and similar to peas for protein and fat. White beans has a macronutrient ratio of 25:73:2 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Peas | |
|---|---|---|
| Protein | 25% | 26% |
| Carbohydrates | 73% | 69% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 32% less carbohydrates than white bean - pea has 14.5g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both peas and white beans are high in dietary fiber. Pea has 19% more dietary fiber than white bean - pea has 5.7g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 18.5 times less sugar than pea - pea has 5.7g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 34% more protein than pea - pea has 5.4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both peas and white beans are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than white bean - pea has 40mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than white bean - pea has 38ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Peas and white beans contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Pea has 755% more Vitamin K than white bean - pea has 24.8ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin and Vitamin B6. Both white beans and peas contain significant amounts of pantothenic acid and folate.
| White Beans | Peas | |
|---|---|---|
| Thiamin | 0.096 MG | 0.266 MG |
| Riboflavin | 0.037 MG | 0.132 MG |
| Niacin | 0.113 MG | 2.09 MG |
| Pantothenic acid | 0.185 MG | 0.104 MG |
| Vitamin B6 | 0.075 MG | 0.169 MG |
| Folate | 65 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 192% more calcium than pea - pea has 25mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 103% more iron than pea - pea has 1.5mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both peas and white beans are high in potassium. White bean has 86% more potassium than pea - pea has 244mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and peas contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Peas | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.035 G |
| Total | 0.056 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than white bean per 100 grams.
| White Beans | Peas | |
|---|---|---|
| linoleic acid | 0.067 G | 0.152 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Peas (Peas, green, raw) .
White Beans 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 white beans contain more calories in 100 grams?White bean is high in calories and pea has 30% less calories than white bean - pea has 81 calories in 100g and white bean has 114 calories.
Does peas or white beans have more carbohydrates?
By weight, pea has 30% fewer carbohydrates than white bean - pea has 14.5g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does peas or white beans contain more calcium?
White bean is a rich source of calcium and it has 190% more calcium than pea - pea has 25mg of calcium in 100 grams and white bean has 73mg of calcium.
Does peas or white beans contain more potassium?
Both peas and white beans are high in potassium. White bean has 90% more potassium than pea - pea has 244mg of potassium in 100 grams and white bean has 454mg of potassium.