Which Is Higher in Fiber and Protein?
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You can’t go wrong with adding peas or green beans to your plate. But choosing between the two will depend on your taste preferences, the dish you’re preparing, and your nutritional goals. Here’s what you need to know about the nutritional makeup of each, their health benefits, and how to choose.
Green beans and peas offer several nutritional benefits and are full of important vitamins and minerals. There are, however, some distinct differences.
Peas contain more than four times the protein of green beans. They also contain more than three times more fiber.
However, green beans are significantly lower in calories, with only 31 calories per cup, compared to 117 calories per cup for peas. Green beans also contain fewer carbs, with 6.97 carbs per cup, compared to 20.9 carbs per cup in peas.
Green beans are a robust vegetable with a neutral taste and crunchy texture. Meanwhile, peas are sweeter and tend to be soft and even mushy. Peas also cook more quickly than green beans and can often be added to foods at the last minute, even if frozen.
Here’s how their nutritional profiles compare:
| Features | Green beans (1 cup) | Peas (1 cup) |
|---|---|---|
| Protein | 1.83 grams (g) | 7.86g |
| Fiber | 2.7g | 8.26g |
| Crabs | 6.97g | 20.9g |
| Calories | 31 calories | 117 calories |
| Vitamin C | 12.2 milligrams (mg), 13% of the daily value (DV) | 58 mg, 64% DV |
| Vitamin K | 43 micrograms (mcg), 36% of DV | 36 mcg, 30% DV |
| Folate | 33 mcg, 8% DV | 94 mcg, 24% DV |
| Availability/season | Summer, Autumn | Spring, summer, autumn |
| Species | Long beans, snap beans, French green beans, green beans | English peas, snow peas, snow peas |
| Common uses | Soups, stir-fries, side dishes, grain bowls | Soups, salads, stews, pastas, rice dishes |
Green beans are a nutritious choice for any meal. They are low in calories and high in nutrients like vitamins K and C. For this reason, they offer several potential health benefits, especially when they are a regular part of your diet. Here are some benefits of eating green beans:
- May support bone health: Because green beans are rich in vitamin K, they may promote bone formation and help prevent osteoporosis.
- May support heart health: Green beans contain small amounts of folate, potassium and magnesium, all important for lowering cholesterol and regulating blood pressure.
- May improve eye health: Because green beans are rich in vitamin K and provide vitamin A and folate, they may support your eye health.
- May help with weight management: Green beans are both filling and low in calories, which can help support weight loss efforts.
- May relieve symptoms of digestive disorders: Green beans are a low FODMAP food, often recommended for people suffering from conditions such as Crohn’s disease or irritable bowel syndrome (IBS).
Although small, peas are rich in many nutrients. They are high in protein and fiber, making them a filling choice. They also provide important nutrients like vitamins C and K, magnesium and folate, as well as some potassium and phosphorus.
Here are some benefits of eating peas:
- May support digestive health: The high fiber content of peas can benefit your digestive health, helping move things through your system and improving stool consistency.
- May improve heart health: The nutritional composition of peas can help prevent certain cardiovascular problems. For example, one study found that people who ate lots of legumes, like peas, were 6% less likely to develop heart disease.
- May help with weight management: Protein and fiber intake are important for weight management, and peas are rich in both. One study found that the amount of fiber a person consumed was the best indicator of weight loss over a six-month period.
- May reduce the risk of cancer: The nutritional makeup of peas could help reduce your risk of cancer.
- May protect against macular degeneration: Peas are rich in the compounds lutein and zeaxanthin, both of which help support eye health and prevent macular degeneration.
Both green beans and peas are rich in vitamin K, which promotes blood clotting. People taking blood thinning medications may want to limit foods rich in vitamin K, as too much vitamin K can make the medication less effective. Talk to your healthcare professional about what is right for you.
If you are allergic to peanuts or other legumes, you may also be allergic to peas. Consider eating peas with caution or avoiding them altogether.
If you have kidney disease, are prone to kidney stones, or suffer from gout, you may need to limit your pea intake. Researchers have found that purine, often found in peas, can break down into uric acid, which can aggravate your joints, trigger flare-ups, or make your kidneys work harder to eliminate the acid. Talk to your doctor about whether or not eating peas will make your condition worse.
The choice between green beans and peas will largely depend on the dish you are cooking and your taste preferences. People tend to choose peas when they want a sweeter-tasting vegetable that cooks quickly and blends well into soups, risotto, and pastas. Green beans are a good choice when you want a crunchier texture. They also hold up well in stir-fries and grain bowls and make a solid side dish alongside chicken breast or steak.
Green beans contain fewer calories, while peas contain a high dose of protein. Ideally, you should incorporate both into your menu plan, as they both contain several important nutrients and can play a role in a well-balanced diet.
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