Whole Wheat Bread vs. Peas
Nutrition comparison of Whole Wheat Bread and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and peas:
- Both whole wheat bread and peas are high in dietary fiber and potassium.
- Pea is an excellent source of Vitamin C.
- Whole wheat bread has more pantothenic acid.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and pea has 69% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, lighter in carbs and heavier in fat compared to peas per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Peas | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 66% | 70% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and pea has 67% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both whole wheat bread and peas are high in dietary fiber. Whole wheat bread has 30% more dietary fiber than pea - whole wheat bread has 7.4g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Whole wheat bread and peas contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 146% more protein than pea - whole wheat bread has 13.4g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both whole wheat bread and peas are low in saturated fat - whole wheat bread has 0.87g 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 399 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than whole wheat bread - pea has 38ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and peas contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 16 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Whole wheat bread has more pantothenic acid. Both whole wheat bread and peas contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Whole Wheat Bread | Peas | |
|---|---|---|
| Thiamin | 0.279 MG | 0.266 MG |
| Riboflavin | 0.131 MG | 0.132 MG |
| Niacin | 4.042 MG | 2.09 MG |
| Pantothenic acid | 0.336 MG | 0.104 MG |
| Vitamin B6 | 0.263 MG | 0.169 MG |
| Folate | 75 UG | 65 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 312% more calcium than pea - whole wheat bread has 103mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 70% more iron than pea - whole wheat bread has 2.5mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both whole wheat bread and peas are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Peas | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 94 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than pea per 100 grams.
| Whole Wheat Bread | Peas | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.035 G |
| Total | 0.205 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than pea per 100 grams.
| Whole Wheat Bread | Peas | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.152 G |
| Total | 1.669 G | 0.152 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Peas .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Peas (Peas, green, raw) .
Whole Wheat 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 whole wheat bread or peas contain more calories in 100 grams?Whole wheat bread is high in calories and pea has 70% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and pea has 81 calories.
Does whole wheat bread or peas have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pea has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pea has 14.5g of carbohydrates.
Does whole wheat bread or peas contain more calcium?
Whole wheat bread is a rich source of calcium and it has 310% more calcium than pea - whole wheat bread has 103mg of calcium in 100 grams and pea has 25mg of calcium.
Does whole wheat bread or peas contain more potassium?
Both whole wheat bread and peas are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium in 100 grams and pea has 244mg of potassium.