Green Beans Vs Peas | Which Is Healthier Choice
Green vegetables must be a quintessential part of a well-balanced vegan diet plan. The two most widely consumed staples are green beans and peas. They both belong to the same legume family called Fabaceae. Strictly speaking, they aren’t botanically vegetables rather, they are edible fruits and seeds of their respective flowering plants.
Being rich in antioxidants, Green Beans and Peas offer many health benefits and nutrition for the body. So, which is better green beans vs peas? What should you include more in your diet, green peas or green beans? If these questions are hovering your mind, continue reading this article to get a full comparison of green beans vs green peas.
What Are Green Beans?
Green Beans are thin and long unrips fruits of common beans. They are derived from the plant family of Phaseolus vulgaris. There are similar to runner bean, yardlong bean, and hyacinth bean in use and texture.
Green beans are used in many cuisines as a crunchy vegetable element. They are commonly known by various names, like French beans and snaps
What Are Peas?
Peas or Pea pods are fruits of the mature pea flower. They are botanically called fruits of Pisum Sativum, a flowering plant cultivated for its edible seeds. Each pea pod contains multiple spherical green and yellow peas of different sizes.
Peas are a popular cooking staple in many countries, especially Indo, American, and Chinese cuisine. Today, you can get fresh farm peas, frozen peas, and canned peas.
Green Beans Vs Peas | Detailed Analysis
Pitting one vegetable against another when both are equally nutritious is quite hard. However, let’s see some differences between green beans and peas based on these aspects:
|Origin||Native to South America, but now widely grown and consumed worldwide||Native to Central Asia and the Mediterranean region, but now widely grown and consumed worldwide|
|Appearance||Long, slender, green or yellowish pods with small seeds inside||Round, green pods with small seeds inside|
|Vitamins and Minerals||Good source of vitamin C, vitamin K, folate, and manganese; also contain smaller amounts of vitamin A, vitamin B6, and various minerals such as potassium and magnesium||Good source of vitamin C, vitamin K, thiamin, and manganese; also contain smaller amounts of vitamin A, vitamin B6, and various minerals such as potassium and magnesium|
|Weight Loss||Low in calories and high in fiber, which can help with weight loss by increasing feelings of fullness and reducing calorie intake||Low in calories and high in fiber, which can help with weight loss by increasing feelings of fullness and reducing calorie intake|
|Health Impact||Rich in antioxidants and anti-inflammatory compounds, which may help protect against chronic diseases such as cancer and heart disease; also may have a positive impact on blood sugar control and digestive health||Rich in antioxidants and anti-inflammatory compounds, which may help protect against chronic diseases such as cancer and heart disease; also may have a positive impact on blood sugar control and digestive health|
If we see on a wider level, Green beans and peas are part of the same flowering plant family, Fabaceae or Leguminosae. However, They are fruits of different angiosperms. Green Beans grow out from flowers of Phaseolus vulgaris. On the other hand, Peas are edible fruits produced by the pea flower ovary, namely the Pisum Sativum plant.
Green Beans are semi-flat and long in shape with a hard texture. You will also find a distinct line on the bean body. Peas are spherical balls fitted inside a sealed pea pod. You have to open the pod at the site of a separating line. Peas and pea pods both have smooth texture coating.
3. Vitamins And Minerals
Both green peas and green beans are storehouses of essential vitamins and minerals responsible for anti-inflammation and detoxification. Peas contain essential amino acids that the body cannot produce on its own and must be obtained through the diet. They also have three times more vitamin C, B1, B3, and niacin than green beans.
However, Green Beans have a higher level of vitamin E and vitamin B5. Peas also pack so many minerals in high amounts, primarily zinc, phosphorous, copper, and iron. It’s noteworthy that peas contain 5 times more zinc than green beans. Green Beans excel only in calcium level.
Green Beans promote more weight loss than Peas. They are great for a low-carb and low-fat diet. Green Beans and Peas both have a low Glycaemic index, but peas have more calories. Peas cannot be eaten on a Keto diet or phases 2 and 3 of the Dukan Diet. Green Beans are compatible with all weight loss diets being so low in calories.
You can include green beans in the Keto diet and BRAT diet for losing weight. Beans and Peas also induce satiety or a feeling of fullness due to their rich fiber content. Therefore, it prevents overeating and obesity.
5. Health Impact
Green Beans and Peas have various positive health impacts, but in some cases, they can also provoke minor discomfort. Due to low fat and low GI, green peas and green beans lower the risk of developing cardiovascular diseases. They promote good cholesterol and cardiac fluid regulation. The antioxidants and phytochemical further detoxify the blood and maintains optimum blood pressure.
Peas are excellent sources of plant protein and essential fiber which helps in controlling blood sugar levels by reducing glucose. Therefore, peas are diabetic-friendly foods. Green beans and Peas are fiber-rich legumes. Fibre enhances the digestive system by improving absorption and gut health. But Peas are high in FODMAPs(fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). Peas can cause bloating and flatulence.
Green beans are better for treating irritable bowel syndrome and other gastrointestinal disbalance. The high vitamin K content in peas and green beans contributes intensively to building strong and healthy bones. Consumption of plant protein helps combat the chances of bone fractures and osteoporosis.
Coming to the downsides, green beans and peas contain some percentage of phytic acids and lectins which act as anti-nutrients. They cause hindrance in the absorption of minerals and carbs by the body. However, you can deactivate anti-nutrients by cooking them properly.
Green Beans Vs Peas | Nutritional Comparison
Liked the comparison? I’ve a couple more roundups on comparisons that are often confused with one another. Find that here:
|Nutrient||Green Beans(100 g)||Peas (100 g)|
|Calories||40 kcal||81 kcal|
|Carbohydrates||7.41 g||14.4 g|
|Fats||0.28 g||0.4 g|
|Protein||1.97 g||5.42 g|
|Fibre||3 g||5.7 g|
|Vitamin C||12 mg||40 mg|
|Vitamin B2||0.1 mg||0.132 mg|
|Calcium||40 mg||25 mg|
|Magnesium||28. 2 mg||33 mg|
|Iron||0.65 mg||1.47 mg|
|Zinc||0.35 mg||1.8 mg|
|Potassium||290 mg||244 mg|
Green Beans Vs Peas | Which Is Better?
Green Beans vs Peas is a tough choice to take. Both have their strengths and weakness. Green Beans are more effective than legumes for weight loss, fat burning, and maintaining a calorie diet. They have minimal negative side effects on the digestive system. Green Beans are easy to incorporate into each kind of diet due to their light lipid content.
But, green beans do lack a lot of minerals and vitamins. On the other hand, Peas are calorie dense. Peas interfere with the stomach due to FODMAPs. It causes minor gastric disorders if eaten in large quantities. It’s not for weight watchers or people with sensitive stomachs.
However, Peas are unbeatable when it comes to meeting daily vitamin and mineral requirements. It is also higher in plant protein and fiber. So, we feel what suits your health and fulfills your dietary needs is better for your body.
This was a comprehensive debate on green beans vs peas. Both these edible fruits are power packed with immense health-uplifting nutrients. You must include either or both of them in your meals. These vegetables are versatile staples and can be used to make many low-carb, low-fat, and tasty recipes like soups, salads, stir fry, dumpling fillings, and curries.
Boasting all essential vitamins and minerals, you can get a lot of benefits for your health out of these legumes. So don’t wait to try just blanch, sauté, and fry.