Peas vs. Sprouted Peas
Nutrition comparison of Peas and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and sprouted peas:
- Both peas and sprouted peas are high in potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
- Sprouted pea has more pantothenic acid and folate.
- Sprouted pea is a great source of iron and protein.
USDA sources for nutritional information: Peas (Peas, green, raw) 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 pea has 35% less calories than sprouted pea - pea has 81 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, peas is similar to sprouted peas for protein, carbs and fat. Peas has a macronutrient ratio of 26:69:5 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Sprouted Peas | |
|---|---|---|
| Protein | 26% | 24% |
| Carbohydrates | 69% | 72% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 47% less carbohydrates than sprouted pea - pea has 14.5g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - pea has 5.7g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Sprouted pea has less sugar than pea - pea has 5.7g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Sprouted pea is a great source of protein and it has 62% more protein than pea - pea has 5.4g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Both peas and sprouted peas are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 285% more Vitamin C than sprouted pea - pea has 40mg of Vitamin C per 100 grams and sprouted pea has 10.4mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than sprouted pea - pea has 38ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Peas and sprouted peas contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Pea has more Vitamin K than sprouted pea - pea has 24.8ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more pantothenic acid and folate. Both peas and sprouted peas contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Peas | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.266 MG | 0.225 MG |
| Riboflavin | 0.132 MG | 0.155 MG |
| Niacin | 2.09 MG | 3.088 MG |
| Pantothenic acid | 0.104 MG | 1.029 MG |
| Vitamin B6 | 0.169 MG | 0.265 MG |
| Folate | 65 UG | 144 UG |
Minerals
calcium
Sprouted pea has 44% more calcium than pea - pea has 25mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Sprouted pea is a great source of iron and it has 54% more iron than pea - pea has 1.5mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Both peas and sprouted peas are high in potassium. Sprouted pea has 56% more potassium than pea - pea has 244mg 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 peas and sprouted peas contain significant amounts of alpha linoleic acid (ALA).
| Peas | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.061 G |
| Total | 0.035 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both peas and sprouted peas contain significant amounts of linoleic acid.
| Peas | Sprouted Peas | |
|---|---|---|
| linoleic acid | 0.152 G | 0.265 G |
| Total | 0.152 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: Peas (Peas, green, raw) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Peas 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 peas or sprouted peas contain more calories in 100 grams?Sprouted pea is high in calories and pea has 40% less calories than sprouted pea - pea has 81 calories in 100g and sprouted pea has 124 calories.
Does peas or sprouted peas have more carbohydrates?
By weight, pea has 50% fewer carbohydrates than sprouted pea - pea has 14.5g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does peas or sprouted peas contain more potassium?
Both peas and sprouted peas are high in potassium. Sprouted pea has 60% more potassium than pea - pea has 244mg of potassium in 100 grams and sprouted pea has 381mg of potassium.