White Bread vs. Peas
Nutrition comparison of White Bread and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and peas:
- Both white bread and peas are high in dietary fiber.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C.
- White bread has more niacin and pantothenic acid, however, pea contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and pea has 66% less calories than white bread - white bread has 238 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and similar to peas for fat. White bread has a macronutrient ratio of 18:74:8 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Peas | |
|---|---|---|
| Protein | 18% | 26% |
| Carbohydrates | 74% | 69% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and pea has 67% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both white bread and peas are high in dietary fiber. White bread has 61% more dietary fiber than pea - white bread has 9.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
White bread and peas contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
White bread is a great source of protein and it has 97% more protein than pea - white bread has 10.7g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both white bread and peas are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
trans fat
Both white bread and peas are low in trans fat - white bread has 0.03g of trans fat per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than white bread - pea has 40mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than white bread - pea has 38ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and peas contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
White bread and peas contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
White bread has more niacin and pantothenic acid, however, pea contains more Vitamin B6. Both white bread and peas contain significant amounts of thiamin, riboflavin and folate.
| White Bread | Peas | |
|---|---|---|
| Thiamin | 0.51 MG | 0.266 MG |
| Riboflavin | 0.255 MG | 0.132 MG |
| Niacin | 4.455 MG | 2.09 MG |
| Pantothenic acid | 0.455 MG | 0.104 MG |
| Vitamin B6 | 0.08 MG | 0.169 MG |
| Folate | 127 UG | 65 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 26 times more calcium than pea - white bread has 684mg of calcium per 100 grams and pea has 25mg of calcium.
iron
White bread is an excellent source of iron and it has 233% more iron than pea - white bread has 4.9mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Pea is a great source of potassium and it has 92% more potassium than white bread - white bread has 127mg 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,
| White Bread | Peas | |
|---|---|---|
| beta-carotene | 2 UG | 449 UG |
| lutein + zeaxanthin | 25 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than pea per 100 grams.
| White Bread | Peas | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.035 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than pea per 100 grams.
| White Bread | Peas | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.152 G |
| Total | 0.881 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 Bread (Bread, white wheat) and Peas (Peas, green, raw) .
White Bread 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 white bread or peas contain more calories in 100 grams?White bread is high in calories and pea has 70% less calories than white bread - white bread has 238 calories in 100g and pea has 81 calories.
Does white bread or peas have more carbohydrates?
By weight, white bread is high in carbohydrates and pea has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and pea has 14.5g of carbohydrates.
Does white bread or peas contain more calcium?
White bread is a rich source of calcium and it has 26 times more calcium than pea - white bread has 684mg of calcium in 100 grams and pea has 25mg of calcium.
Does white bread or peas contain more iron?
White bread is an abundant source of iron and it has 230% more iron than pea - white bread has 4.9mg of iron in 100 grams and pea has 1.5mg of iron.