Whole Milk vs. Peas
Nutrition comparison of Whole Milk and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and peas:
- Pea has 25.2 times less saturated fat than whole milk.
- Pea has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12.
- Pea has signficantly more iron than whole milk.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
- Whole milk has 67% less carbohydrates than pea.
- Whole milk has signficantly more Vitamin D than pea.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk has 25% less calories than pea - pea has 81 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Peas | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 32% | 69% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 67% less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than whole milk - pea has 5.7g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Peas and whole milk contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Pea has 72% more protein than whole milk - pea has 5.4g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Pea has 25.2 times less saturated fat than whole milk - pea has 0.07g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Pea has less cholesterol than whole milk - whole milk has 10mg of cholesterol 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 whole milk - pea has 40mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Peas and whole milk contain similar amounts of Vitamin A - pea has 38ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than pea - whole milk has 51iu of Vitamin D per 100 grams and pea does not contain significant amounts.
Vitamin E
Peas and whole milk contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Pea has 81 times more Vitamin K than whole milk - pea has 24.8ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Pea has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12. Both whole milk and peas contain significant amounts of riboflavin.
| Whole Milk | Peas | |
|---|---|---|
| Thiamin | 0.046 MG | 0.266 MG |
| Riboflavin | 0.169 MG | 0.132 MG |
| Niacin | 0.089 MG | 2.09 MG |
| Pantothenic acid | 0.373 MG | 0.104 MG |
| Vitamin B6 | 0.036 MG | 0.169 MG |
| Folate | 5 UG | 65 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 352% more calcium than pea - pea has 25mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Pea has signficantly more iron than whole milk - pea has 1.5mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Pea is a great source of potassium and it has 85% more potassium than whole milk - pea has 244mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Peas | |
|---|---|---|
| beta-carotene | 7 UG | 449 UG |
| alpha-carotene | ~ | 21 UG |
| lutein + zeaxanthin | ~ | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than pea per 100 grams.
| Whole Milk | Peas | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.035 G |
| Total | 0.075 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and peas contain significant amounts of linoleic acid.
| Whole Milk | Peas | |
|---|---|---|
| linoleic acid | 0.12 G | 0.152 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Peas (Peas, green, raw) .
Whole Milk 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 whole milk contain more calories in 100 grams?Whole milk has 30% less calories than pea - pea has 81 calories in 100g and whole milk has 61 calories.
Does peas or whole milk have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does peas or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 350% more calcium than pea - pea has 25mg of calcium in 100 grams and whole milk has 113mg of calcium.