Peas vs. Beans: What's Better for You?

November 30, 2025 •

4 min read

Globally, legumes are a nutritious and budget-friendly staple, but when comparing specific nutrients, beans and peas have distinct profiles. For instance, one cup of cooked green peas delivers over 8 grams of protein, while the same serving of kidney beans provides roughly 15 grams. The question of what's better for you, peas or beans, depends on your health goals and the specific varieties you choose.

Quick Summary

An in-depth comparison of peas and beans covering their nutritional profiles, health benefits, and considerations for different diets. Detailed tables break down protein, fiber, vitamins, and minerals. Learn how to choose the right legume for your needs.

Key Points

Variety is Key: Eating a mix of different peas and beans is the best way to gain a broad spectrum of nutrients, including fiber, protein, vitamins, and minerals.
Protein Power: If your primary goal is maximizing plant-based protein, soybeans (edamame) and kidney beans generally offer more per serving than green peas.
Vitamin Boost: Green peas are a superior source of certain vitamins, including Vitamin C and several B vitamins like B5.
Digestive Comfort: For those with a sensitive gut or IBS, green beans are typically easier to digest than peas, which are higher in FODMAPs.
Blood Sugar Control: Beans, with their lower glycemic index, are often better for regulating blood sugar levels compared to peas.

Macronutrients: Protein, Carbs, and Fiber

When comparing peas and beans, the most notable differences appear in their macronutrient content, particularly for popular varieties like green peas and kidney beans. Peas often provide a significant amount of plant-based protein and fiber, but certain beans, like kidney beans, can be more potent sources of protein.

Peas: The High-Protein Pod

Green peas are a notable source of plant-based protein and fiber, making them an excellent component of any balanced diet. A half-cup serving of green peas contains approximately 4 grams of both protein and fiber, along with 11 grams of carbohydrates. Beyond their solid nutritional content, peas contain unique phytochemicals and anti-inflammatory properties, with some studies suggesting a link between a pea component called coumestrol and a reduced risk of stomach cancer.

Beans: Versatile Protein Powerhouses

Beans encompass a wide variety, from kidney and pinto to black and navy beans, each offering a unique nutritional profile. On average, beans are a great source of protein and fiber, contributing to heart health, diabetes management, and improved gut health. For example, edamame (immature soybeans) is one of the highest protein beans, with 15.7 grams per half-cup, making it a complete protein source containing all nine essential amino acids.

Micronutrients: Vitamins and Minerals

Both peas and beans are rich in micronutrients, but the concentrations and types can vary considerably. Peas, for example, are packed with vitamin K, B vitamins, and manganese, while some beans offer more calcium and iron.

Peas' Vitamin Advantage

Peas often win in the vitamin category, providing higher levels of several B-group vitamins, including a remarkable amount of vitamin B5. This makes them excellent for boosting energy metabolism and supporting overall nerve function. The high vitamin C content in peas also contributes to immune health and acts as an antioxidant.

Beans' Mineral and Digestive Profile

Beans can offer a distinct mineral advantage, providing more calcium than many pea varieties. They also have a lower glycemic index (GI), which can be beneficial for managing blood sugar levels and preventing diabetes. For individuals with digestive sensitivities like irritable bowel syndrome (IBS), green beans are often a better choice as they are lower in FODMAPs compared to peas.

Peas vs. Beans: A Nutritional Comparison Table


Nutrient (per 100g)	Green Peas	Green Beans	Kidney Beans
Calories	84 kcal	35 kcal	127 kcal
Protein	5.42 g	5 g	8.67 g
Fiber	5.1 g	3.2 g	6.4 g
Carbohydrates	14.45 g	7.8 g	16.4 g
Fat	0.4 g	0 g	0.5 g
Vitamin C	40 mg	Low	Low
Vitamin K	24% RDI (Approx.)	Higher than peas	Slightly less than peas
Calcium	27 mg	Higher than peas	Higher than peas
Iron	1.9 mg	Less than peas	Double that of pigeon peas
Folate	12% RDI (Approx.)	Less than peas	Similar to other beans

Note: Nutritional content can vary based on preparation and variety. Data sourced from USDA FoodData Central and comparative nutritional analyses.

How to Choose: Tailoring Your Legume Intake

Making the right choice between peas and beans depends on your individual health needs and dietary preferences. Both are undeniably healthy additions to a balanced diet, but their differences can help you optimize your intake for specific outcomes.

For those seeking:

Highest Plant Protein: Soybeans (edamame) are the standout choice, with lentils and many common beans also providing substantial protein.
Higher Vitamin C: Go for green peas. A single cup provides a significant portion of the daily recommended intake.
Blood Sugar Management: The lower glycemic index of many beans, like kidney beans, can help better manage blood sugar levels.
Gut Health and Sensitivities: Green beans, being lower in FODMAPs, are often better tolerated by individuals with IBS or sensitive stomachs.
Weight Management: Both offer a combination of fiber and protein that promotes satiety, but some varieties offer different calorie counts.

The Verdict: Both are Winners

The comparison of peas and beans is not about declaring a single victor but understanding their unique strengths. Both are nutritional powerhouses belonging to the legume family, offering a wide array of vitamins, minerals, protein, and fiber. Peas provide a great source of vitamins and certain minerals, while many beans offer superior protein and a lower glycemic index, making them excellent choices for different dietary goals.

The best approach for most people is to incorporate a variety of both peas and different beans into their diet. This strategy ensures you receive a broader spectrum of nutrients and health benefits. Whether adding black beans to a salad or peas to a stir-fry, these legumes offer an affordable, versatile, and healthy boost to your meals.

As with any dietary question, personalized guidance from a health professional can be beneficial. For more information on legumes and their role in a balanced diet, consult resources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

No, while both are legumes and come from the same family (Fabaceae), peas and beans are distinct plant species. The term 'pulse' refers to the edible seeds of legumes and includes both dried peas and beans.

Both peas and beans can be excellent for weight loss due to their high fiber and protein content, which promotes a feeling of fullness and satiety. However, varieties like green beans are lower in calories and carbs than peas.

Both peas and beans are known as economical sources of nutrition. Prices can vary based on the specific type, whether fresh, frozen, or dried, and your location.

The fiber content varies significantly by type. Some varieties of beans, such as black beans, offer more fiber than green peas, but generally, both are excellent sources.

Peas contain high levels of FODMAPs, which can cause digestive issues like bloating for people with sensitive stomachs or IBS. Both also contain some anti-nutrients, but cooking and soaking can reduce these compounds.

Many beans are rich in iron, but iron absorption can be affected by other compounds present. Kidney beans, for example, have double the iron of pigeon peas, but cooking is necessary to reduce absorption inhibitors.

While both can be used in many dishes, their flavor, texture, and cooking times differ. Peas are often softer and sweeter, while many beans have a more earthy flavor and firmer texture, making them suitable for different culinary uses.