Oats vs. Sprouted Peas
Nutrition comparison of Oats and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and sprouted peas:
- Both oats and sprouted peas are high in calories, iron, potassium and protein.
- Oat has more thiamin, however, sprouted pea contains more niacin, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber.
- Sprouted pea has 8.8 times less saturated fat than oat.
- Sprouted pea has signficantly more Vitamin C than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and sprouted peas are high in calories. Oat has 214% more calories than sprouted pea - oat has 389 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, oats is lighter in protein, lighter in carbs and heavier in fat compared to sprouted peas per calorie. Oats has a macronutrient ratio of 17:67:16 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Sprouted Peas | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 67% | 72% |
| Fat | 16% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and sprouted pea has 59% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - oat has 10.6g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Both oats and sprouted peas are high in protein. Oat has 92% more protein than sprouted pea - oat has 16.9g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Sprouted pea has 8.8 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than oat - sprouted pea has 10.4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Sprouted pea has more Vitamin A than oat - sprouted pea has 49.8ug of Vitamin A per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, however, sprouted pea contains more niacin, Vitamin B6 and folate. Both oats and sprouted peas contain significant amounts of riboflavin and pantothenic acid.
| Oats | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.763 MG | 0.225 MG |
| Riboflavin | 0.139 MG | 0.155 MG |
| Niacin | 0.961 MG | 3.088 MG |
| Pantothenic acid | 1.349 MG | 1.029 MG |
| Vitamin B6 | 0.119 MG | 0.265 MG |
| Folate | 56 UG | 144 UG |
Minerals
calcium
Oat is a great source of calcium and it has 50% more calcium than sprouted pea - oat has 54mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Both oats and sprouted peas are high in iron. Oat has 109% more iron than sprouted pea - oat has 4.7mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Both oats and sprouted peas are high in potassium. Oat has 13% more potassium than sprouted pea - oat has 429mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and sprouted peas contain significant amounts of alpha linoleic acid (ALA).
| Oats | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.061 G |
| Total | 0.111 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than sprouted pea per 100 grams.
| Oats | Sprouted Peas | |
|---|---|---|
| linoleic acid | 2.424 G | 0.265 G |
| Total | 2.424 G | 0.265 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Oats g
()
|
Daily Values (%) |
Sprouted Peas g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 oats or sprouted peas contain more calories in 100 grams?Both oats and sprouted peas are high in calories. Oat has 210% more calories than sprouted pea - oat has 389 calories in 100g and sprouted pea has 124 calories.
Does oats or sprouted peas have more carbohydrates?
By weight, oat is high in carbohydrates and sprouted pea has 60% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does oats or sprouted peas contain more iron?
Both oats and sprouted peas are high in iron. Oat has 110% more iron than sprouted pea - oat has 4.7mg of iron in 100 grams and sprouted pea has 2.3mg of iron.
Does oats or sprouted peas contain more potassium?
Both oats and sprouted peas are high in potassium. Oat has 10% more potassium than sprouted pea - oat has 429mg of potassium in 100 grams and sprouted pea has 381mg of potassium.