Green beans or peas – which side dish is healthier?

They are green, tasty, nutritious and go well with almost any dish or as an addition to a meal – but it turns out that there are some essential nutritional differences between green beans and green peas. While the green bean is actually an edible pod containing small seeds, the pea is a small seed that grows inside a pod that is not normally eaten. Which of them is nutritionally superior, which contains more calories and which will contribute to a lasting feeling of satiety more effectively?

calories

100 grams of cooked green beans have about 35 calories and only 7 grams of carbohydrates. On the other hand, 100 grams of cooked green peas have about 84 calories and 15 grams of carbohydrates. A serving of green beans (150 grams) contains about 53 calories, and an average serving of peas (150 grams) contains about 126 calories.

 

conclusion: Green beans win in terms of the number of calories. Peas have more than twice the calories.

protein content

Green beans contain about 2 grams of protein per 100 grams, while green peas are richer in protein, containing about 5 grams per 100 grams. Therefore, green peas can be a great addition for those who want to enrich their menu with vegetable protein.

 

conclusion: Green peas win in protein content.

 

 

 

nutritional values

Green beans are rich in vitamins such as vitamin A, vitamin C and vitamin K, as well as dietary fibers that contribute to proper digestion. Green peas, on the other hand, contain more protein, iron, potassium, magnesium and antioxidants such as lutein and zeaxanthin, which contribute to eye health. Both types of legumes contain a fair amount of fiber, but peas have slightly more.

conclusion: The green pea wins in terms of the amount of protein and minerals, while green beans offer a light and vitamin-rich addition. Therefore: there is really no winner here, and the best way to enjoy all their advantages is to combine them.

Satiety and digestive system health

The high fiber content in both types of legumes helps to feel full and proper digestion. Green peas induce a longer feeling of satiety thanks to the fiber and protein it contains. Due to the low calorie content of green beans, it is suitable as a light snack or as an addition to a main meal.

conclusion: Green peas provide the body with a longer feeling of satiety, but green beans are suitable for those looking for a lighter supplement.

In summary: Green beans and green peas are two excellent and nutritious side dishes, and each of them offers unique benefits. If you are looking for a low-calorie supplement that is suitable for a diet, green beans are the perfect choice. On the other hand, if you are interested in enriching the meal with protein and essential minerals, green peas may suit you. The final choice also depends on personal taste, and as mentioned, the most recommended is to combine them and thus gain an abundance of nutritional benefits.

The writer is Ziv ZafarNi Clinical and sports dietitian