Whole Wheat Bread vs. Pea Shoots
Nutrition comparison of Whole Wheat Bread and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and pea shoots:
- Both whole wheat bread and pea shoots are high in dietary fiber.
- Pea shoot is an excellent source of Vitamin C.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and pea shoot has 87% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, lighter in carbs and heavier in fat compared to pea shoots per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for pea shoots, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Pea Shoots | |
|---|---|---|
| Protein | 20% | 24% |
| Carbohydrates | 66% | 70% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and pea shoot has 84% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both whole wheat bread and pea shoots are high in dietary fiber. Whole wheat bread has 208% more dietary fiber than pea shoot - whole wheat bread has 7.4g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Whole wheat bread and pea shoots contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 469% more protein than pea shoot - whole wheat bread has 13.4g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both whole wheat bread and pea shoots are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has 246 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Pea shoot has more Vitamin A than whole wheat bread - pea shoot has 12ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than pea shoot - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Whole wheat bread and pea shoots contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both whole wheat bread and pea shoots contain significant amounts of folate.
| Whole Wheat Bread | Pea Shoots | |
|---|---|---|
| Thiamin | 0.279 MG | 0.1 MG |
| Riboflavin | 0.131 MG | 0.05 MG |
| Niacin | 4.042 MG | 1 MG |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | 0.1 MG |
| Folate | 75 UG | 62 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 329% more calcium than pea shoot - whole wheat bread has 103mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 97% more iron than pea shoot - whole wheat bread has 2.5mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 44% more potassium than pea shoot - whole wheat bread has 230mg of potassium per 100 grams and pea shoot has 160mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Pea Shoots .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pea Shoots (ORGANIC PEA SHOOTS) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Pea Shoots 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 % |
|
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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
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 whole wheat bread or pea shoots contain more calories in 100 grams?Whole wheat bread is high in calories and pea shoot has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and pea shoot has 35 calories.
Does whole wheat bread or pea shoots have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pea shoot has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does whole wheat bread or pea shoots contain more calcium?
Whole wheat bread is a rich source of calcium and it has 330% more calcium than pea shoot - whole wheat bread has 103mg of calcium in 100 grams and pea shoot has 24mg of calcium.