Brown rice vs Split Peas: Which Is Healthier?

Although brown rice and split peas belong to different food groups, while brown rice belong is a grain, and split peas belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares brown rice and split peas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how brown rice and split peas compare specifically.

Brown rice

Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.

It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.

Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.

Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains Vitamin B9 (Folate) in a small amount.

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Brown rice vs Split Peas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brown rice vs split peas.

This comparison will start by comparing the caloric value of brown rice and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Brown rice vs Split Peas Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing brown rice vs split peas for weight loss, brown rice is slightly lower in calories, with 362 calories per 100 grams, compared to 364 calories per 100 grams of split peas.

However, both brown rice and split peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Brown rice vs Split Peas Protein

Legumes and most legume products, including brown rice and split peas, are important sources of plant-based protein.

Split Peas offer around 68% more protein than brown rice.

Split Peas have 23.1 grams of protein per 100 grams, while brown rice has 7.5 grams of protein per 100 grams.

Brown rice vs Split Peas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in brown rice and split peas.

The total amount of carbohydrates is around 19% higher in brown rice than in split peas. It have 76.2 grams per 100 grams, compared to 61.6 grams in split peas.

There’s less sugar in brown rice than in split peas, 100% precisely.

One handful of brown rice (28 grams) contains 0 grams of sugar, while the same amount of split peas contains 0.9 grams.

Lastly, let’s take a look at the dietary fiber in brown rice and split peas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.2 grams of fiber per portion, split peas are a better source of fiber than brown rice which offer 1 grams per portion.

Brown rice vs Split Peas Fats

Like most other grains and legumes, with the exception of lupins and peanuts, brown rice and split peas are low in fat.

Fats in brown rice and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in brown rice and split peas:

• Brown rice: 2.7 grams per 100 grams
• Split Peas: 3.9 per 100 grams

Speaking of saturated fats, split peas are 20% lower in saturated fats.

Split Peas and brown rice contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Brown rice vs Split Peas Vitamins Content

This section will discuss the vitamin content of brown rice and split peas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Brown rice has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin E, and vitamin K.

However, split peas have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Brown rice and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brown rice and split peas contain side by side, so you can easily compare them.

Brown rice vs Split Peas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brown rice and split peas comparison focuses on their mineral content.

Brown rice is a better source of calcium, copper, iron, phosphorus, potassium, selenium, sodium, and zinc than split peas.

On the other hand, split peas are a higher amount of magnesium, and manganese.

Brown rice and split peas contain the same amount of fluoride.

Check out the table below to learn how brown rice and split peas compare when it comes to mineral content.

The Final Word

Brown rice and split peas are highly nutritious and a great addition to a plant-based diet.

Both brown rice and split peas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.