Corn vs Green Peas: Nutrition Comparison
A detailed side-by-side comparison of corn and green peas, including calories, macronutrients, and which is better for your dietary goals.
Calorie & Macro Comparison
When comparing corn and green peas per serving, green peas contains 26 fewer calories (30% less). Here is how they stack up across all major nutrients:
| Nutrient | Corn (1 medium ear (90g)) | Green Peas (1 cup (145g)) | Winner |
|---|---|---|---|
| Calories | 88 | 62 | Green Peas Lower |
| Protein | 3.3g | 4.1g | Green Peas More |
| Carbs | 19.0g | 11.0g | Green Peas Lower |
| Fat | 1.4g | 0.3g | Green Peas Lower |
| Fiber | 2.1g | 3.6g | Green Peas More |
Per 100g Comparison
Comparing per 100 grams gives a standardized view that accounts for different serving sizes. This is especially useful when deciding how much of each food to include in your meals.
| Per 100g | Corn | Green Peas |
|---|---|---|
| Calories | 97.8 | 42.8 |
| Protein | 3.7g | 2.8g |
| Carbs | 21.1g | 7.6g |
| Fat | 1.6g | 0.2g |
| Fiber | 2.3g | 2.5g |
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Visual Comparison
See how corn and green peas compare at a glance with these charts:
Which Is Better For...
Weight Loss Green Peas
Green Peas wins for weight loss with fewer calories and more fiber. When trying to lose weight, choosing foods with fewer calories and more fiber helps you stay full longer without consuming excess energy. Green Peas has 62 calories per serving with 3.6g of fiber, making it a solid option for anyone watching their calorie intake. That said, both foods can fit into a weight loss diet when portioned correctly.
Muscle Building Green Peas
Green Peas is the better choice for muscle building with 4.1g of protein per serving compared to 3.3g. Protein is the primary macronutrient responsible for muscle repair and growth. To maximize muscle protein synthesis, aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Pairing your protein source with resistance training is essential for the best results. Both corn and green peas can contribute to your daily protein target as part of a balanced diet.
Low-Carb / Keto Green Peas
Green Peas is more suitable for low-carb diets with only 11.0g of carbs per serving versus 19.0g. On a standard ketogenic diet, you aim for 20 to 50 grams of net carbs per day. Choosing the lower-carb option lets you stay within your carb budget while still enjoying the other nutritional benefits. Keep in mind that net carbs equal total carbs minus fiber, so a food with high fiber relative to its total carbs is even more keto-friendly.
Key Takeaways
Both corn and green peas have their place in a healthy diet. Here is a quick summary to help you decide:
- ✓ Corn has 88 calories, 3.3g protein, 19.0g carbs, and 1.4g fat per 1 medium ear (90g).
- ✓ Green Peas has 62 calories, 4.1g protein, 11.0g carbs, and 0.3g fat per 1 cup (145g).
- ✓ For weight loss, green peas has the edge.
- ✓ For muscle building, green peas provides more protein.
- ✓ For low-carb diets, green peas is the better pick.
The best food is the one that fits your personal goals, preferences, and overall meal plan. Use the Calory app to track both foods and see how they fit into your daily targets.
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