Quinoa vs. Sprouted Peas
Nutrition comparison of Cooked Quinoa and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and sprouted peas:
- Both quinoa and sprouted peas are high in calories.
- For omega-3 fatty acids, quinoa has more dha than sprouted pea.
- Quinoa is a great source of dietary fiber.
- Sprouted pea has more niacin, pantothenic acid, Vitamin B6 and folate.
- Sprouted pea has signficantly more Vitamin C than quinoa.
- Sprouted pea is a great source of iron and protein.
- Sprouted pea is an excellent source of potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and sprouted peas are high in calories. Quinoa is very similar to quinoa for calories - quinoa has 120 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in fat and similar to sprouted peas for carbs. Quinoa has a macronutrient ratio of 15:71:15 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Sprouted Peas | |
|---|---|---|
| Protein | 15% | 24% |
| Carbohydrates | 71% | 72% |
| Fat | 15% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and sprouted peas contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than sprouted pea - quinoa has 2.8g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Quinoa and sprouted peas contain similar amounts of sugar - quinoa has 0.87g 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 100% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Both quinoa and sprouted peas are low in saturated fat - quinoa has 0.23g 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 quinoa - sprouted pea has 10.4mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Sprouted pea has more Vitamin A than quinoa - sprouted pea has 49.8ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than sprouted pea - quinoa has 0.63mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more niacin, pantothenic acid, Vitamin B6 and folate. Both quinoa and sprouted peas contain significant amounts of thiamin and riboflavin.
| Quinoa | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.107 MG | 0.225 MG |
| Riboflavin | 0.11 MG | 0.155 MG |
| Niacin | 0.412 MG | 3.088 MG |
| Pantothenic acid | ~ | 1.029 MG |
| Vitamin B6 | 0.123 MG | 0.265 MG |
| Folate | 42 UG | 144 UG |
Minerals
calcium
Sprouted pea has 112% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Sprouted pea is a great source of iron and it has 52% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Sprouted pea is an excellent source of potassium and it has 122% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than sprouted pea per 100 grams. Both quinoa and sprouted peas contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.061 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than sprouted pea per 100 grams.
| Quinoa | Sprouted Peas | |
|---|---|---|
| linoleic acid | 0.974 G | 0.265 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Cooked Quinoa 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 quinoa or sprouted peas contain more calories in 100 grams?Both quinoa and sprouted peas are high in calories. Quinoa is quite similar to quinoa for calories - quinoa has 120 calories in 100g and sprouted pea has 124 calories.
Does quinoa or sprouted peas have more carbohydrates?
By weight, quinoa and sprouted peas contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does quinoa or sprouted peas contain more potassium?
Sprouted pea is a rich source of potassium and it has 120% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and sprouted pea has 381mg of potassium.