Green peas are a cheap and nutritious food and a low-fat addition to any meal. Cooked peas contain significant quantities of vitamin K, manganese, vitamin B-1 and vitamin C. Additionally, peas are a great source of dietary fiber. Either frozen or canned, peas are packaged in a convenient form for quick cooking. Canned peas are preserved in liquid while frozen peas are simply bagged. Consult your doctor before making significant dietary changes.
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Calories and Fat
Both canned and frozen peas are a low-calorie, low-fat food. A 100-gram serving of canned peas, with the liquids drained but otherwise unprepared, contains 69 calories. The same-size serving of uncooked frozen peas contains 77 calories. The fat content of canned peas is 0.6 grams per 100-gram serving; frozen peas contain 0.4 grams of fat in every 100-gram serving. Both kinds of peas are virtually fat-free foods.
Carbohydrates and Fiber
A 100-gram serving of frozen peas contains some 13.6 grams of carbohydrates, of which 5 grams are sugar. This serving of canned peas contains 11.4 grams of carbohydrates and 3 grams of sugars. Canned peas have 4 grams of dietary fiber in a 100-gram serving, while the same-size portion of frozen peas has 4.5 grams.
The most significant difference in mineral content between the two types of peas is the sodium content. Canned peas contain some 291 milligrams of sodium in a 100-gram drained serving, while frozen peas have only 108 milligrams. Canned peas are commonly preserved in salted water, which explains their higher sodium content. The potassium content of canned peas is slightly higher than that of frozen peas.
The vitamin content of frozen peas is higher overall than that of canned peas. Frozen peas contain roughly twice the vitamin C of canned peas and nearly twice the folate. The vitamin A content of frozen peas is almost three times that of canned peas, and there is almost four times as much beta carotene in frozen peas as in the canned. However, canned peas contain slightly more vitamin K by weight than frozen peas.