Nutrition Difference Between Dry & Frozen Peas

Peas have been part of the human diet since ancient times, and are believed to have originated in China or Egypt. Peas are available fresh, frozen or dried. The frozen pea is a fresh garden pea that has been frozen just hours after being picked. The dried pea is the seed of the pea plant that has been left in its pod until dry. While both the frozen and dried pea make healthy choices for your diet, the dried pea is a more concentrated source of calories and nutrients.

Calories

Due to the drying process, dried peas, also known as split peas, contains twice the number of calories as frozen peas. A 1/2 cup serving of cooked frozen peas contains 62 calories, and a 1/2 cup serving of cooked split peas contains 116 calories. As a lower-energy-dense food, the frozen peas may make a better choice if you're trying to limit your calorie intake for weight loss.

Macronutrients

In addition to being higher in calories, the dried peas are also higher in macronutrients, which include protein, fat and carbohydrates. A 1/2 cup serving of frozen peas contains 4 g of protein, 0 g of fat and 11 g of carbohydrates. The same size serving of cooked dried peas contains 8 g of protein, 0 g of fat and 21 g of carbohydrates. Macronutrients are the substances in food that provide the calories. If you are eating peas as an alternative source of protein, the dried peas make a better choice due to their higher protein content.

Fiber

In addition to being higher in protein and carbohydrates, the dried pea is also a better source of fiber. A 1/2 cup serving of frozen peas contains 4.4 g of fiber, and the same size serving of cooked dried peas contains 8.1 g of fiber. Depending on your age and gender, you need 21 g to 38 g of fiber a day. One serving of the dried peas meets more than 20 percent of your daily needs, versus 11 percent in the frozen pea. The fiber in both types of peas assists with appetite control, helps to prevent constipation and lowers your risk of both heart disease and diabetes.

Micronutrients

The micronutrients in the peas include vitamins and minerals. Dried peas are a better source of minerals, while the frozen pea is a better source of vitamins. A 1/2 cup serving of cooked frozen peas contains 1.22 mg of iron, 18 mg of magnesium, 88 mg of potassium, 7.9 mg of vitamin C, 47 mcg of folate and 1,680 international units of vitamin A. The same size serving of dried green peas cooked contains 1.26 mg of iron, 35 mg of magnesium, 355 mg of potassium, 0 mg of vitamin C, 64 mcg of folate and 7 international units of vitamin A.