Wheat Flour vs. Sprouted Peas
Nutrition comparison of Wheat Flour and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and sprouted peas:
- Both wheat flour and sprouted peas are high in calories, iron and protein.
- Sprouted pea has signficantly more Vitamin C than wheat flour.
- Sprouted pea is an excellent source of potassium.
- Wheat flour has more thiamin, riboflavin and niacin, however, sprouted pea contains more pantothenic acid and Vitamin B6.
- Wheat flour is a great source of dietary fiber.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and sprouted peas are high in calories. Wheat flour has 191% more calories than sprouted pea - wheat flour has 361 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to sprouted peas for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Sprouted Peas | |
|---|---|---|
| Protein | 14% | 24% |
| Carbohydrates | 82% | 72% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and sprouted pea has 63% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than sprouted pea - wheat flour has 2.4g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Wheat flour and sprouted peas contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Both wheat flour and sprouted peas are high in protein. Wheat flour has 36% more protein than sprouted pea - wheat flour has 12g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Both wheat flour and sprouted peas are low in saturated fat - wheat flour has 0.24g 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 wheat flour - sprouted pea has 10.4mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Sprouted pea has more Vitamin A than wheat flour - sprouted pea has 49.8ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than sprouted pea - wheat flour has 0.4mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Wheat flour and sprouted peas contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, riboflavin and niacin, however, sprouted pea contains more pantothenic acid and Vitamin B6. Both wheat flour and sprouted peas contain significant amounts of folate.
| Wheat Flour | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.812 MG | 0.225 MG |
| Riboflavin | 0.512 MG | 0.155 MG |
| Niacin | 7.554 MG | 3.088 MG |
| Pantothenic acid | 0.438 MG | 1.029 MG |
| Vitamin B6 | 0.037 MG | 0.265 MG |
| Folate | 183 UG | 144 UG |
Minerals
calcium
Sprouted pea has 140% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Both wheat flour and sprouted peas are high in iron. Wheat flour has 95% more iron than sprouted pea - wheat flour has 4.4mg 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 281% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour and sprouted peas contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.061 G |
| Total | 0.043 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than sprouted pea per 100 grams.
| Wheat Flour | Sprouted Peas | |
|---|---|---|
| linoleic acid | 0.685 G | 0.265 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Wheat Flour 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 wheat flour or sprouted peas contain more calories in 100 grams?Both wheat flour and sprouted peas are high in calories. Wheat flour has 190% more calories than sprouted pea - wheat flour has 361 calories in 100g and sprouted pea has 124 calories.
Does wheat flour or sprouted peas have more carbohydrates?
By weight, wheat flour is high in carbohydrates and sprouted pea has 60% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does wheat flour or sprouted peas contain more iron?
Both wheat flour and sprouted peas are high in iron. Wheat flour has 100% more iron than sprouted pea - wheat flour has 4.4mg of iron in 100 grams and sprouted pea has 2.3mg of iron.
Does wheat flour or sprouted peas contain more potassium?
Sprouted pea is a rich source of potassium and it has 280% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and sprouted pea has 381mg of potassium.