Split Peas vs White Beans: How To Choose?
Split Peas and white beans belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare split peas and white beans and help you learn more about their similarities and differences.
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).
White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.
White beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as white bean soup, salad, and dips.
In addition to being a nutritious food, white beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Split Peas vs White Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing split peas vs white beans.
This comparison will start by comparing the caloric value of split peas and white beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Split Peas||White Beans|
|Energy||364 kcal||333 kcal|
|Carbs||61.6 g||60.3 g|
|Sugar||3.14 g||2.11 g|
|Fiber||22.2 g||15.2 g|
|Protein||23.1 g||23.4 g|
|Fat||3.89 g||0.85 g|
|Saturated Fat||0.408 g||0.219 g|
Split Peas vs White Beans Calories
Most calories in raw 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 white beans vs split peas for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 364 calories per 100 grams of split peas.
However, both split peas and white beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Split Peas vs White Beans Protein
Legumes and most legume products, including split peas and white beans, are important sources of plant-based protein.
White Beans offer around 1% more protein than split peas.
White Beans have 23.4 grams of protein per 100 grams, while split peas have 23.1 grams of protein per 100 grams.
Split Peas vs White Beans 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 split peas and white beans.
The total amount of carbohydrates is around 2% higher in split peas than in white beans. They have 61.6 grams per 100 grams, compared to 60.3 grams in white beans.
There’s less sugar in white beans than in split peas, 33% precisely.
One handful of white beans (28 grams) contains 0.6 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 split peas and white beans.
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 white beans which split peas offer 4.3 grams per portion.
Split Peas vs White Beans Fats
Like most other legumes, with the exception of lupins and peanuts, split peas and white beans are low in fat.
Fats in split peas and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in split peas and white beans:
- Split Peas: 3.9 grams per 100 grams
- White Beans: 0.9 per 100 grams
Speaking of saturated fats, white beans are 50% lower in saturated fats.
White Beans and split peas contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Split Peas vs White Beans Vitamins Content
This section will discuss the vitamin content of split peas and white beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Split Peas have a higher amount of vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
However, white beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin K.
Split Peas and white beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins split peas and white beans contain side by side, so you can easily compare them.
|Split Peas||White Beans|
|Vitamin A||149 IU||0|
|Vitamin C||1.8 mg||0|
|Vitamin B1 (Thiamine)||0.719 mg||0.437 mg|
|Vitamin B2 (Riboflavin)||0.244 mg||0.146 mg|
|Vitamin B3 (Niacin)||3.61 mg||0.479 mg|
|Vitamin B5 (Pantothenic acid)||0.962 mg||0.732 mg|
|Vitamin B6 (Pyroxidine)||0.14 mg||0.318 mg|
|Vitamin B9 (Folate)||15 µg||388 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.12 mg||0.21 mg|
|Vitamin K||15.9 µg||5.6 µg|
Split Peas vs White Beans 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 split peas and white beans comparison focuses on their mineral content.
Split Peas are a better source of calcium, copper, fluoride, iron, magnesium, manganese, potassium, selenium, sodium, and zinc than white beans.
On the other hand, white beans are a higher amount of phosphorus.
Check out the table below to learn how split peas and white beans compare when it comes to mineral content.
|Split Peas||White Beans|
|Calcium||46 mg||240 mg|
|Copper||0.809 mg||0.984 mg|
|Iron||4.73 mg||10.4 mg|
|Magnesium||63 mg||190 mg|
|Manganese||1.19 mg||1.8 mg|
|Phosphorus||334 mg||301 mg|
|Potassium||852 mg||1800 mg|
|Selenium||10.7 µg||12.8 µg|
|Sodium||5 mg||16 mg|
|Zinc||3.49 mg||3.67 mg|
The Final Word
Split Peas and white beans are highly nutritious and a great addition to a plant-based diet.
Both split peas and white beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans 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 are 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.
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