Peas vs. Yellow Corn
Nutrition comparison of Peas and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and yellow corn:
- Both yellow corn and peas are high in dietary fiber and potassium.
- Pea has more thiamin, riboflavin and folate, however, yellow corn contains more pantothenic acid.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Peas (Peas, green, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and peas contain similar amounts of calories - yellow corn has 96 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, peas is heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Peas has a macronutrient ratio of 26:69:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Yellow Corn | |
|---|---|---|
| Protein | 26% | 12% |
| Carbohydrates | 69% | 76% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 31% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both yellow corn and peas are high in dietary fiber. Pea has 138% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Yellow corn and peas contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 59% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both yellow corn and peas are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 627% more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has 192% more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Yellow corn and peas contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 61 times more Vitamin K than yellow corn - yellow corn has 0.4ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin and folate, however, yellow corn contains more pantothenic acid. Both peas and yellow corn contain significant amounts of niacin and Vitamin B6.
| Peas | Yellow Corn | |
|---|---|---|
| Thiamin | 0.266 MG | 0.093 MG |
| Riboflavin | 0.132 MG | 0.057 MG |
| Niacin | 2.09 MG | 1.683 MG |
| Pantothenic acid | 0.104 MG | 0.792 MG |
| Vitamin B6 | 0.169 MG | 0.139 MG |
| Folate | 65 UG | 23 UG |
Minerals
calcium
Pea has 733% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 227% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both yellow corn and peas are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg 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, both peas and yellow corn contain significant amounts of alpha-carotene.
| Peas | Yellow Corn | |
|---|---|---|
| beta-carotene | 449 UG | 66 UG |
| alpha-carotene | 21 UG | 23 UG |
| lutein + zeaxanthin | 2477 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peas and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Peas | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.018 G |
| Total | 0.035 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than pea per 100 grams.
| Peas | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.152 G | 0.586 G |
| Total | 0.152 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Peas g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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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% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 yellow corn or peas contain more calories in 100 grams?Yellow corn and peas contain similar amounts of calories - yellow corn has 96 calories in 100g and pea has 81 calories.
Does yellow corn or peas have more carbohydrates?
By weight, pea has 30% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and pea has 14.5g of carbohydrates.
Does yellow corn or peas contain more potassium?
Both yellow corn and peas are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg of potassium in 100 grams and pea has 244mg of potassium.