Incorporating more vegetables into your diet is always a beneficial choice.
However, when comparing this common duo, do peas or carrots take the lead?
“Carrots and peas are both well-liked vegetables utilized in various diets. While their nutritional content differs, both are considered healthy,” stated Dr. Vandana Sheth, registered dietitian nutritionist and the CEO of Vandana Sheth Inc.
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When prepared correctly, most would agree that both are incredibly tasty.
Continue reading to explore the nutritional showdown between peas and carrots.
Both carrots and peas are excellent vegetables to include in your meals, but they have distinct nutritional profiles. Which do dietitians lean towards? (iStock)
Nutritional Overview of Carrots
Carrots make for a nutritious addition to a well-rounded diet.
“Carrots, whether enjoyed raw or cooked, are abundant in vitamins and minerals including vitamin A (as beta-carotene), vitamin C, potassium, and fiber,” explained Dr. Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished.com.
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They are frequently recognized for their rich beta-carotene content, a precursor to vitamin A, which is essential for eye health, immune function, and skin health, according to Routhenstein.
Cooking carrots can increase the bioavailability of plant compounds known as carotenoids, she noted.
“Research shows a 14% rise in carotenoid concentration when carrots are cooked, enhancing the absorption of vitamin A,” she added.
In contrast, raw carrots maintain a lower glycemic index compared to cooked ones, since cooking breaks down some fiber, as noted by Routhenstein.
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Rich in beta-carotene and other carotenoids, these crunchy root vegetables are low in calories and beneficial for heart health, vision, digestion, and may support weight loss, Sheth highlighted.
Regarding their nutritional profile, two raw carrots generally have 41 calories, 9 grams of carbohydrates, 2.7 grams of fiber, and 0.8 grams of protein, Sheth explained.
Carrots are available in a variety of colors and forms, making them enjoyable whether cooked or raw. (iStock)
For added variety, Sheth recommends purchasing carrots in various colors and forms (whole, baby, or frozen) and enjoying them both raw and cooked.
When selecting whole carrots, baby carrots for convenience, or frozen carrots for extended storage, Routhenstein advises consumers to opt for firm, bright orange carrots with smooth skin.
Nutritional Overview of Green Peas
Though small, peas are incredibly nutritious.
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“Whether fresh, frozen, or canned (without additives), cooked peas are nutrient-dense,” Routhenstein noted, emphasizing their high fiber and protein content compared to many other vegetables (technically, peas are classified as legumes).
Routhenstein further indicated that green peas are particularly rich in vitamin C, K, iron, and manganese—nutrients that promote immune health, bone strength, and heart health.
Green peas are abundant in vitamin C, K, and other vital nutrients that enhance immune, bone, and heart health. (iStock)
Furthermore, peas are loaded with dietary lignans, phytonutrients linked to reducing heart disease risk and improving overall heart health, she mentioned.
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A half-cup serving of cooked peas generally contains around 62 calories, 11 grams of carbohydrates, 4 grams of fiber, and 4 grams of protein, Routhenstein noted.
When selecting peas, Routhenstein suggests opting for fresh or frozen versions without added salt or sugar to maximize their nutritional benefits.
If purchasing canned peas with additional salt, Sheth recommends rinsing them thoroughly to minimize sodium content.
If you opt for canned peas with added salt, one nutrition expert suggests rinsing them thoroughly to lower sodium content. (iStock)
Due to their versatility, keeping frozen peas at hand is very convenient as they are nutritious and “a simple additive to any meal,” Sheth stated.
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Moreover, frozen peas remain suitable for months in the freezer.
When it comes to health, which is better: peas or carrots?
If you’re increasing your intake of either peas or carrots, nutritionists are unlikely to discourage you.
Your personal preference for either vegetable will usually dictate which is the better option for you.
Regardless of your preference for carrots or peas, both are nutritious options. (iStock)
Ultimately, both peas and carrots offer health benefits but differ in their specific contributions.
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For example, carrots are particularly high in vitamin A, while peas contain higher levels of protein and fiber, noted Sheth.
When it comes to snacking, carrots are a natural go-to.
They provide fiber and come in convenient packaging, ideal for on-the-go snacking, Routhenstein pointed out.
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“Pairing them with healthy fats like nuts, hummus, or nut butter optimizes the absorption of beta-carotene, an essential fat-soluble nutrient,” she added.
Peas, on the other hand, may not be commonly eaten alone but can be easily included in stir-fries, rice dishes, curries, stews, soups, salads, and more, according to Routhenstein, enhancing protein intake and providing unique phytonutrients found in peas.
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Overall, Routhenstein mentioned that if pressed to choose a healthier vegetable, she might prefer peas “due to their greater fiber, distinctive phytonutrient composition, and protein content, offering a more satisfying and filling experience.”
In terms of vitamins, nutritional profiles, and protein content, peas may have the upper hand, according to one nutrition expert. (iStock)
Incorporating a variety of vegetables is crucial for obtaining a wide range of nutrients, Sheth emphasized.
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Essentially, Sheth advocates the concept of “eating the rainbow.”
