From all-creatures.org
Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle." "Let no animal die that we may live!"
(Peas, Snap, Edible Pod) The nice thing about snap peas is that they have an edible pod, much like green string beans. Snap peas are great eaten raw or in stir-fries or other recipes. The only thing that is necessary to prepare snap peas is to wash them and snip off the stem end. Select snap peas that are crisp, bright in color, and free of blemishes. See the nutritional chart below for both raw and cooked snap peas.
Refuse: 6% (Ends and strings)
Scientific Name: Pisum sativum
Common Name: Snowpeas, Sugar snap peas
NDB No: 11300 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, whole ------- 63g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
88.89
|
2
|
|
56.00
|
| Energy |
kcal
|
42
|
0
|
|
26
|
| Energy |
kJ
|
176
|
0
|
|
111
|
| Protein |
g
|
2.80
|
1
|
|
1.76
|
| Total lipid (fat) |
g
|
0.20
|
1
|
|
0.13
|
| Ash |
g
|
0.56
|
0
|
|
0.35
|
| Carbohydrate, by difference |
g
|
7.55
|
0
|
|
4.76
|
| Fiber, total dietary |
g
|
2.6
|
0
|
|
1.6
|
| Sugars, total |
g
|
4.00
|
0
|
|
2.52
|
| Minerals | |||||
| Calcium, Ca |
mg
|
43
|
1
|
|
27
|
| Iron, Fe |
mg
|
2.08
|
1
|
|
1.31
|
| Magnesium, Mg |
mg
|
24
|
2
|
|
15
|
| Phosphorus, P |
mg
|
53
|
1
|
|
33
|
| Potassium, K |
mg
|
200
|
2
|
|
126
|
| Sodium, Na |
mg
|
4
|
2
|
|
3
|
| Zinc, Zn |
mg
|
0.27
|
0
|
|
0.17
|
| Copper, Cu |
mg
|
0.079
|
0
|
|
0.050
|
| Manganese, Mn |
mg
|
0.244
|
0
|
|
0.154
|
| Selenium, Se |
mcg
|
0.7
|
0
|
|
0.4
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
60.0
|
1
|
|
37.8
|
| Thiamin |
mg
|
0.150
|
1
|
|
0.094
|
| Riboflavin |
mg
|
0.080
|
1
|
|
0.050
|
| Niacin |
mg
|
0.600
|
1
|
|
0.378
|
| Pantothenic acid |
mg
|
0.750
|
0
|
|
0.472
|
| Vitamin B-6 |
mg
|
0.160
|
0
|
|
0.101
|
| Folate, total |
mcg
|
42
|
0
|
|
26
|
| Folic acid |
mcg
|
0
|
0
|
|
0
|
| Folate, food |
mcg
|
42
|
0
|
|
26
|
| Folate, DFE |
mcg_DFE
|
42
|
0
|
|
26
|
| Choline, total |
mg
|
17.4
|
0
|
|
11.0
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
54
|
0
|
|
34
|
| Retinol |
mcg
|
0
|
0
|
|
0
|
| Carotene, beta |
mcg
|
630
|
0
|
|
397
|
| Carotene, alpha |
mcg
|
44
|
0
|
|
28
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
|
0
|
| Vitamin A, IU |
IU
|
1087
|
0
|
|
685
|
| Lycopene |
mcg
|
0
|
0
|
|
0
|
| Lutein + zeaxanthin |
mcg
|
740
|
0
|
|
466
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.39
|
0
|
|
0.25
|
| Vitamin E, added |
mg
|
0.00
|
0
|
|
0.00
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
|
0.0
|
| Vitamin D |
IU
|
0
|
0
|
|
0
|
| Vitamin K (phylloquinone) |
mcg
|
25.0
|
0
|
|
15.8
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.039
|
0
|
|
0.025
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
|
0.000
|
| 14:0 |
g
|
0.002
|
4
|
|
0.001
|
| 16:0 |
g
|
0.033
|
5
|
|
0.021
|
| 18:0 |
g
|
0.003
|
5
|
|
0.002
|
| Fatty acids, total monounsaturated |
g
|
0.021
|
0
|
|
0.013
|
| 16:1 undifferentiated |
g
|
0.000
|
1
|
|
0.000
|
| 18:1 undifferentiated |
g
|
0.021
|
5
|
|
0.013
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.089
|
0
|
|
0.056
|
| 18:2 undifferentiated |
g
|
0.075
|
5
|
|
0.047
|
| 18:3 undifferentiated |
g
|
0.013
|
5
|
|
0.008
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 (EPA) |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 (DPA) |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 (DHA) |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0
|
| Amino acids | |||||
| Tryptophan |
g
|
0.027
|
1
|
|
0.017
|
| Threonine |
g
|
0.099
|
1
|
|
0.062
|
| Isoleucine |
g
|
0.161
|
1
|
|
0.101
|
| Leucine |
g
|
0.228
|
1
|
|
0.144
|
| Lysine |
g
|
0.202
|
1
|
|
0.127
|
| Methionine |
g
|
0.011
|
1
|
|
0.007
|
| Cystine |
g
|
0.032
|
1
|
|
0.020
|
| Phenylalanine |
g
|
0.090
|
1
|
|
0.057
|
| Tyrosine |
g
|
0.099
|
1
|
|
0.062
|
| Valine |
g
|
0.273
|
1
|
|
0.172
|
| Arginine |
g
|
0.134
|
1
|
|
0.084
|
| Histidine |
g
|
0.017
|
1
|
|
0.011
|
| Alanine |
g
|
0.058
|
1
|
|
0.037
|
| Aspartic acid |
g
|
0.228
|
1
|
|
0.144
|
| Glutamic acid |
g
|
0.448
|
1
|
|
0.282
|
| Glycine |
g
|
0.072
|
1
|
|
0.045
|
| Proline |
g
|
0.063
|
1
|
|
0.040
|
| Serine |
g
|
0.125
|
1
|
|
0.079
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
|
0
|
| Theobromine |
mg
|
0
|
0
|
|
0
|
Refuse: 0%
Common Name: Sugar snap peas
NDB No: 11301 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ------- 160g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
88.91
|
2
|
|
142.26
|
| Energy |
kcal
|
42
|
0
|
|
67
|
| Energy |
kJ
|
176
|
0
|
|
282
|
| Protein |
g
|
3.27
|
2
|
|
5.23
|
| Total lipid (fat) |
g
|
0.23
|
2
|
|
0.37
|
| Ash |
g
|
0.54
|
2
|
|
0.86
|
| Carbohydrate, by difference |
g
|
7.05
|
0
|
|
11.28
|
| Fiber, total dietary |
g
|
2.8
|
0
|
|
4.5
|
| Sugars, total |
g
|
3.99
|
0
|
|
6.38
|
| Minerals | |||||
| Calcium, Ca |
mg
|
42
|
1
|
|
67
|
| Iron, Fe |
mg
|
1.97
|
0
|
|
3.15
|
| Magnesium, Mg |
mg
|
26
|
1
|
|
42
|
| Phosphorus, P |
mg
|
55
|
1
|
|
88
|
| Potassium, K |
mg
|
240
|
1
|
|
384
|
| Sodium, Na |
mg
|
4
|
1
|
|
6
|
| Zinc, Zn |
mg
|
0.37
|
1
|
|
0.59
|
| Copper, Cu |
mg
|
0.077
|
1
|
|
0.123
|
| Manganese, Mn |
mg
|
0.168
|
1
|
|
0.269
|
| Selenium, Se |
mcg
|
0.7
|
0
|
|
1.1
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
47.9
|
0
|
|
76.6
|
| Thiamin |
mg
|
0.128
|
0
|
|
0.205
|
| Riboflavin |
mg
|
0.076
|
0
|
|
0.122
|
| Niacin |
mg
|
0.539
|
0
|
|
0.862
|
| Pantothenic acid |
mg
|
0.673
|
0
|
|
1.077
|
| Vitamin B-6 |
mg
|
0.144
|
0
|
|
0.230
|
| Folate, total |
mcg
|
29
|
0
|
|
46
|
| Folic acid |
mcg
|
0
|
0
|
|
0
|
| Folate, food |
mcg
|
29
|
0
|
|
46
|
| Folate, DFE |
mcg_DFE
|
29
|
0
|
|
46
|
| Choline, total |
mg
|
17.4
|
0
|
|
27.8
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
52
|
0
|
|
83
|
| Retinol |
mcg
|
0
|
0
|
|
0
|
| Carotene, beta |
mcg
|
597
|
0
|
|
955
|
| Carotene, alpha |
mcg
|
42
|
0
|
|
67
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
|
0
|
| Vitamin A, IU |
IU
|
1030
|
0
|
|
1648
|
| Lycopene |
mcg
|
0
|
0
|
|
0
|
| Lutein + zeaxanthin |
mcg
|
702
|
0
|
|
1123
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.39
|
0
|
|
0.62
|
| Vitamin E, added |
mg
|
0.00
|
0
|
|
0.00
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
|
0.0
|
| Vitamin D |
IU
|
0
|
0
|
|
0
|
| Vitamin K (phylloquinone) |
mcg
|
25.0
|
0
|
|
40.0
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.044
|
0
|
|
0.070
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
|
0.000
|
| 14:0 |
g
|
0.002
|
0
|
|
0.003
|
| 16:0 |
g
|
0.038
|
0
|
|
0.061
|
| 18:0 |
g
|
0.003
|
0
|
|
0.005
|
| Fatty acids, total monounsaturated |
g
|
0.023
|
0
|
|
0.037
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 18:1 undifferentiated |
g
|
0.023
|
0
|
|
0.037
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.100
|
0
|
|
0.160
|
| 18:2 undifferentiated |
g
|
0.085
|
0
|
|
0.136
|
| 18:3 undifferentiated |
g
|
0.015
|
0
|
|
0.024
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 (EPA) |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 (DPA) |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 (DHA) |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0
|
| Amino acids | |||||
| Tryptophan |
g
|
0.032
|
0
|
|
0.051
|
| Threonine |
g
|
0.115
|
0
|
|
0.184
|
| Isoleucine |
g
|
0.188
|
0
|
|
0.301
|
| Leucine |
g
|
0.267
|
0
|
|
0.427
|
| Lysine |
g
|
0.235
|
0
|
|
0.376
|
| Methionine |
g
|
0.013
|
0
|
|
0.021
|
| Cystine |
g
|
0.037
|
0
|
|
0.059
|
| Phenylalanine |
g
|
0.105
|
0
|
|
0.168
|
| Tyrosine |
g
|
0.115
|
0
|
|
0.184
|
| Valine |
g
|
0.319
|
0
|
|
0.510
|
| Arginine |
g
|
0.157
|
0
|
|
0.251
|
| Histidine |
g
|
0.020
|
0
|
|
0.032
|
| Alanine |
g
|
0.068
|
0
|
|
0.109
|
| Aspartic acid |
g
|
0.267
|
0
|
|
0.427
|
| Glutamic acid |
g
|
0.523
|
0
|
|
0.837
|
| Glycine |
g
|
0.084
|
0
|
|
0.134
|
| Proline |
g
|
0.073
|
0
|
|
0.117
|
| Serine |
g
|
0.146
|
0
|
|
0.234
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
|
0
|
| Theobromine |
mg
|
0
|
0
|
|
0
|
|
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