Split Peas vs Winged Beans: How To Choose?

Split Peas and winged 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 winged beans and help you learn more about their similarities and differences.

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).

Winged Beans

Winged beans (Psophocarpus tetragonolobus) are a tropical legume that is native to Southeast Asia and Africa.

They are also known as asparagus beans or goa beans and are a popular vegetable in many countries in that region.

They are high in protein, fiber, and various vitamins and minerals, making them a nutritious addition to a plant-based diet.

They are typically cooked as a vegetable side dish or in soups and stews. They can also be used as an ingredient in various recipes, such as curries, stir-fries, and salads.

Winged beans are a nutrient-dense food that can provide various health benefits. They are an excellent source of protein, which is essential for building and repairing muscle tissue, and they are also high in fiber, which can help promote healthy digestion.

They also contain various vitamins and minerals, including vitamin C, iron, and potassium, which can support overall health and well-being.

Additionally, their high protein and fiber content makes them filling, aiding in weight management. They may also have antioxidant properties, which can help to protect cells from damage caused by free radicals.

Winged Beans is an excellent source of Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Split Peas vs Winged 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 winged beans.

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

Split Peas vs Winged 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 split peas vs winged beans for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.

However, both split peas and winged 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 Winged Beans Protein

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

Winged Beans offers around 22% more protein than split peas.

Winged Beans has 29.7 grams of protein per 100 grams, while split peas have 23.1 grams of protein per 100 grams.

Split Peas vs Winged 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 winged beans.

The total amount of carbohydrates is around 32% higher in split peas than in winged beans. They have 61.6 grams per 100 grams, compared to 41.7 grams in winged beans.

There’s less sugar in winged beans than in split peas, 100% precisely.

One handful of winged beans (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 split peas and winged beans.

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

With 7.3 grams of fiber per portion, winged beans is a better source of fiber than split peas which offers 6.2 grams per portion.

Split Peas vs Winged Beans Fats

Like most other legumes, with the exception of lupins and peanuts, split peas and winged beans are low in fat.

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

Total fat in split peas and winged beans:

• Split Peas: 3.9 grams per 100 grams
• Winged Beans: 16.3 per 100 grams

Speaking of saturated fats, split peas are 83% lower in saturated fats.

Split Peas and winged beans contain 0.4 grams and 2.3 grams of saturated fat per 100 grams, respectively.

Split Peas vs Winged Beans Vitamins Content

This section will discuss the vitamin content of split peas and winged 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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, winged beans has a higher amount of vitamin A, vitamin C, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

Split Peas and winged beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Split Peas vs Winged 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 winged beans comparison focuses on their mineral content.

Split Peas are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than winged beans.

On the other hand, winged beans is a higher amount of selenium.

Split Peas and winged beans contain the same amount of fluoride.

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

The Final Word

Split Peas and winged beans are highly nutritious and a great addition to a plant-based diet.

Both split peas and winged 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.