Egg White vs. Sprouted Peas
Nutrition comparison of Egg White and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and sprouted peas:
- Both sprouted peas and egg white are high in protein.
- Egg white has signficantly less carbohydrates than sprouted pea.
- Sprouted pea has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Sprouted pea has signficantly more Vitamin C than egg white.
- Sprouted pea has signficantly more calcium than egg white.
- Sprouted pea is a great source of iron.
- Sprouted pea is an excellent source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sprouted pea is high in calories and egg white has 58% less calories than sprouted pea - sprouted pea has 124 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to sprouted peas for fat. Egg white has a macronutrient ratio of 91:6:3 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Sprouted Peas | |
|---|---|---|
| Protein | 91% | 24% |
| Carbohydrates | 6% | 72% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than sprouted pea - sprouted pea has 27.1g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
sugar
Egg white and sprouted peas contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Both sprouted peas and egg white are high in protein. Egg white has 24% more protein than sprouted pea - sprouted pea has 8.8g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both sprouted peas and egg white are low in saturated fat - sprouted pea has 0.12g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than egg white - sprouted pea has 10.4mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Sprouted pea has more Vitamin A than egg white - sprouted pea has 49.8ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Sprouted pea has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Egg White | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.004 MG | 0.225 MG |
| Riboflavin | 0.439 MG | 0.155 MG |
| Niacin | 0.105 MG | 3.088 MG |
| Pantothenic acid | 0.19 MG | 1.029 MG |
| Vitamin B6 | 0.005 MG | 0.265 MG |
| Folate | 4 UG | 144 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Sprouted pea has signficantly more calcium than egg white - sprouted pea has 36mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Sprouted pea is a great source of iron and it has 27 times more iron than egg white - sprouted pea has 2.3mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Sprouted pea is an excellent source of potassium and it has 134% more potassium than egg white - sprouted pea has 381mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Egg White g
()
|
Daily Values (%) |
Sprouted 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 sprouted peas or egg white contain more calories in 100 grams?Sprouted pea is high in calories and egg white has 60% less calories than sprouted pea - sprouted pea has 124 calories in 100g and egg white has 52 calories.
Is sprouted peas or egg white better for protein?
Both sprouted peas and egg white are high in protein. Egg white has 20% more protein than sprouted pea - sprouted pea has 8.8g of protein per 100 grams and egg white has 10.9g of protein.
Does sprouted peas or egg white have more carbohydrates?
By weight, egg white has signficantly fewer carbohydrates than sprouted pea - sprouted pea has 27.1g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does sprouted peas or egg white contain more potassium?
Sprouted pea is a rich source of potassium and it has 130% more potassium than egg white - sprouted pea has 381mg of potassium in 100 grams and egg white has 163mg of potassium.