Peas vs. Watercress
Nutrition comparison of Peas and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and watercress:
- Both watercress and peas are high in Vitamin C and potassium.
- Pea has more thiamin, niacin and folate, however, watercress contains more pantothenic acid.
- Pea is an excellent source of dietary fiber.
- Watercress has 10.2 times less carbohydrates than pea.
- Watercress has 27.3 times less sugar than pea.
- Watercress has more beta-carotene and lutein + zeaxanthin than pea, however, pea contains more alpha-carotene than watercress.
- Watercress has signficantly less calories than pea.
- Watercress is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Peas (Peas, green, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has signficantly less calories than pea - watercress has 11 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, peas is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Peas has a macronutrient ratio of 26:69:5 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Watercress | |
|---|---|---|
| Protein | 26% | 67% |
| Carbohydrates | 69% | 33% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 10.2 times less carbohydrates than pea - watercress has 1.3g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 10 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Watercress has 27.3 times less sugar than pea - watercress has 0.2g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 136% more protein than watercress - watercress has 2.3g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both watercress and peas are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both watercress and peas are high in Vitamin C. Watercress has a little more Vitamin C (8%) than pea by weight - watercress has 43mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 321% more Vitamin A than pea - watercress has 160ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Watercress and peas contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 908% more Vitamin K than pea - watercress has 250ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, niacin and folate, however, watercress contains more pantothenic acid. Both peas and watercress contain significant amounts of riboflavin and Vitamin B6.
| Peas | Watercress | |
|---|---|---|
| Thiamin | 0.266 MG | 0.09 MG |
| Riboflavin | 0.132 MG | 0.12 MG |
| Niacin | 2.09 MG | 0.2 MG |
| Pantothenic acid | 0.104 MG | 0.31 MG |
| Vitamin B6 | 0.169 MG | 0.129 MG |
| Folate | 65 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 380% more calcium than pea - watercress has 120mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 635% more iron than watercress - watercress has 0.2mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both watercress and peas are high in potassium. Watercress has 35% more potassium than pea - watercress has 330mg of potassium per 100 grams and pea has 244mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, watercress has more beta-carotene and lutein + zeaxanthin than pea per 100 grams, however, pea contains more alpha-carotene than watercress per 100 grams.
| Peas | Watercress | |
|---|---|---|
| beta-carotene | 449 UG | 1914 UG |
| alpha-carotene | 21 UG | ~ |
| lutein + zeaxanthin | 2477 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peas and watercress contain significant amounts of alpha linoleic acid (ALA).
| Peas | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.023 G |
| Total | 0.035 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than watercress per 100 grams.
| Peas | Watercress | |
|---|---|---|
| linoleic acid | 0.152 G | 0.012 G |
| Total | 0.152 G | 0.012 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 Watercress (Watercress, raw) .
Peas g
()
|
Daily Values (%) |
Watercress 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 watercress or peas contain more calories in 100 grams?Watercress has signficantly less calories than pea - watercress has 11 calories in 100g and pea has 81 calories.
Is watercress or peas better for protein?
Pea has 140% more protein than watercress - watercress has 2.3g of protein per 100 grams and pea has 5.4g of protein.
Does watercress or peas have more carbohydrates?
By weight, watercress has 10.2 times fewer carbohydrates than pea - watercress has 1.3g of carbs for 100g and pea has 14.5g of carbohydrates.
Does watercress or peas contain more calcium?
Watercress is a rich source of calcium and it has 380% more calcium than pea - watercress has 120mg of calcium in 100 grams and pea has 25mg of calcium.
Does watercress or peas contain more potassium?
Both watercress and peas are high in potassium. Watercress has 40% more potassium than pea - watercress has 330mg of potassium in 100 grams and pea has 244mg of potassium.