Nutrition Facts and Tips

Green Peas Nutrition, Health Benefits, Compared with Sugar and Snow Peas

Green peas are an ancient vegetable that probably originated in the sub-Himalayan lowlands of north-west India. Now, green peas are one of the major commercial vegetable crops, grown in semi-tropical and temperate regions throughout the world. There is a huge market for frozen peas.

The pea plant is an herbaceous vine yielding peas in pods. Green peas, Pisum sativum, belong to the Fabaceae family. Sugar, snap peas, and snow peas, are different species and the whole juvenile pods containing small peas are consumed. The botanical name for these peas is Pisum sativum var. macrocarpon.

Sugar snap peas are native to Europe, rather than Asia. The plant is an annual vine that grows rapidly and generally requires climbing support. The pods need to be picked as soon as they develop and this creates a harvesting issue for commercial production. But sugar and snow peas are ideal for home gardens.

Both green peas and sugar snap peas are popular with home gardeners are cooks. But which is the more nutritious?

This article includes nutrition data and health benefit information for green peas, sugar and snap peas and for green beans, Fabia Beans (broad beans), Yardlong Bean, Chinese Snake Beans.

Health Benefits of Green Peas

Green Peas are relatively low in calories with 100 g of green peas providing 81 calories.

This is twice that in Snap Peas and is higher than the other ones listed in the table below apart from Fabia bean (broad beans which have a whopping 341 calories per 100 gm.

Green peas pods are excellent source of folic acid with 100 g providing 65 mcg per 100 g, which is 16% of recommended daily allowance.

Green peas are also relatively rich in the B-Group vitamins such as niacin and Thiamin.

Fresh green peas are a good source of vitamins such as Vitamin C, Vitamin A and Viatmin K. However the levels are lower than for snap peas (see the table).

Green peas have about twice the level of protein (5.4 g/100 g) and dietary fiber (5.1 g/100 g) as snap peas (protein (2.8 g/100 g) and dietary fiber (2.6 g/100 g).

However, the calories in green peas are much higher.

Fresh green peas are a good source of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin A

Green peas are a good source of minerals such as calcium, iron, copper, zinc, and manganese.

The levels are generally higher than for snap peas, with the exception of Calcium and Iron. 

Health Benefits of Snap, Sugar and Snow Peas

Snap peas have half the calories of green peas (snap peas have 42 calories per 100 g). Snap peas are also richer in most of the vitamins, but are poorer in most minerals (apart from Calcium and iron).

Sugar snap pods are relatively rich in phytosterols, which help lower cholesterol levels in the body.

Fresh green peas are a good source of Vitamin A and antioxidants flavonoids such as carotenes, zea-xanthin and lutein.

Snap peas are richer in most of the B-group vitamins than green peas, but folate levels are lower.

Sugar snap peas are a good source of many minerals, particularly calcium and iron.

Nutrient Comparisons for Peas Versus Various Bean Species

The table below enables a comparison between peas and beans for a 100g serving. The key points are:

► Fabia beans (broad beans) are a real stand-out in terms of macronutrients with high levels of protein and fiber. But you pay for this because these beans have very high calories and 3-4 times the amount of fat.

► Fabia beans are a richer source of B-group vitamins and folates, but they are relatively poor in most other vitamins.

► Fabia beans are also relatively rich in most minerals.

► Common green beans have very low calories (31 kcal per 100 g, but have lower levels of nutrients for most vitamins, but higher levels of most minerals than peas.

► Winged beans and Yardlong beans have moderate calories but are generally poor in most of the nutrients. 

Nutrient Data Comprisons for 100g of Green Peas Compared With Various Beans