Peas vs Spinach: Nutrition, Calories & Protein Compared

Exploring the Nutritional Landscape of Peas and Spinach

Peas and spinach, two vibrant green vegetables, are not only versatile in the kitchen but also packed with an impressive nutritional profile. Before diving into the nitty-gritty of their nutritional differences, let's indulge in some interesting facts about these two. Did you know that peas have been a part of the human diet for thousands of years and were originally cultivated in the Mediterranean and Middle Eastern regions? On the other hand, spinach, with its origins in Persia (modern-day Iran), was introduced to China in the 7th century as the "Persian vegetable."

Calories and Macronutrients: A Closer Look

When comparing peas and spinach, one of the most immediate differences is their caloric content. Peas contain 81 calories per 100 grams, while spinach contains only 23 calories for the same amount. This makes spinach a lower-calorie option for those monitoring their caloric intake. In terms of carbohydrates, peas have a higher count at 14.45 grams compared to spinach's 3.63 grams, making peas a more energy-dense option. However, both vegetables are excellent sources of fiber, with peas providing 5.1 grams and spinach 2.2 grams, aiding in digestion and promoting a feeling of fullness. Protein content is another area where peas shine, offering 5.42 grams compared to spinach's 2.86 grams. For individuals looking to increase their protein intake, peas are a great plant-based source.

Minerals and Vitamins: The Essentials

When it comes to mineral content, spinach takes the lead, especially in calcium, magnesium, and potassium. Spinach offers 99 mg of calcium, 79 mg of magnesium, and a whopping 558 mg of potassium per 100 grams, compared to peas' lower amounts. These minerals are vital for bone health, muscle function, and maintaining blood pressure. Iron is another essential nutrient where spinach outperforms peas, with 2.71 mg versus 1.47 mg. This makes spinach a valuable vegetable for those concerned with iron intake, especially vegetarians and vegans. Vitamin-wise, both vegetables are powerhouses. Peas are a good source of vitamins A, B1, B3, B6, and C, while spinach offers an outstanding amount of vitamin A (9377 IU) and is also rich in vitamin K, with 482.9 µg per 100 grams, essential for blood clotting and bone health.

Choosing Between Peas and Spinach

Ultimately, the choice between peas and spinach depends on your nutritional goals and dietary preferences. For those looking to increase their protein and fiber intake, peas are an excellent choice. On the other hand, if you're aiming to boost your intake of vitamins and minerals with fewer calories, spinach is the way to go. Incorporating both peas and spinach into your diet can provide a broad spectrum of nutrients, contributing to overall health and well-being. Whether you prefer them fresh, frozen, or canned, these vegetables are a testament to the power of green foods in a balanced diet.