What’s the Difference Between Snow Peas, Sugar Snap Peas and Green Peas



Peas are a small ingredient with a bulk of nutrients. In particular, peas are round, edible, and green. However, there are small differences between peas, such as snow peas, snap peas, or sugar peas. 

Astoundingly, they are easy to grow and belong to the legume family. Also known as climbing plants, you can grow them in small containers. So let’s begin with the major difference, nutritional values, and some significant health benefits of peas. 

Garden peas:

These peas are also called sweet peas or English peas. They have round pods and a firm look. However, it is important to remove shells and get them out. Remember, pods are not edible, so you must throw them out. Well, green peas are sweet. You can eat them in both cooked and raw form. Moreover, in grocery stores, you can have them in cans too. You can easily have them in the spring season. 

Snow peas:

Unquestionably these peas have southwest Asian origin. Also, they are known as Chinese pods. Well, they are small. Moreover, these peas are harvested before their complete development. However, unlike green peas, the snow peas pods are edible. But, you have to remove the edges before consumption. 

Snow peas have a mild flavor. Like English peas, you can have them in raw and cooked form. Furthermore, you can usually see them in stir-fries. Well, you can have them in both fresh and canned form at the farmer’s section. 

Sugar snap peas:

Organic Green Sugar Snap Peas Ready to Eat

These peas are a cross between snap and garden peas. You can eat these peas with the whole pod. The pod has a crunchy texture. Moreover, they have a sweet taste. Also, you can have them in both raw and cooked form.

Furthermore, snap peas have tough strings. You have to remove them before eating. Keep in mind; that nowadays, you can get the snap peas in stringless form too.

Unlike sugar snow peas, snap peas are more rounded. But both peas have a similar nutritional value. They also have a good flavor and pleasant aroma. You can quickly get them in fresh form. 

The general nutritional profile of peas 

Peas have a good amount of vitamins. They are enriched in vitamins A & C. Also, they contain antioxidants and phytochemicals that reduce the risk of cancer. Moreover, people who consume peas have less risk of cancer. Keep in mind that vitamin A promotes eye health, and vitamin C helps in having good skin. Also, they protect the gums and aid the healing process too. 

It also helps in better absorption of iron. 

Peas have a good content of potassium, magnesium, and fiber. Also, potassium helps in maintaining blood pressure. Legume family members also have vitamin k and magnesium that helps in strong bones. 

Additionally, peas contain folate that lessens the risk of cancer. No question at all, peas also protect babies in the womb from specific congenital disabilities. 

Calories 84 per 100 grams
Vitamin A 16.6%
Vitamin C 24%
Potassium 8%
Calcium 21%
Carbohydrates 5%
Iron 8.6%
Dietary fiber 22%


Health benefits of peas 

In addition to an excellent nutritional profile, peas have low calories and saturated fats. Moreover, they add good cholesterol to the body. For this reason, you can have them in various forms as starters and main food courses. 

  • Healthy protein source 

They have a good protein content. Also, they are an ideal alternative to animal protein in vegetarian diets. Moreover, they are also an alternative to soybean proteins. 

  • A good iron alternative

 While having the other benefits, peas are a fantastic alternative to iron. Remember, they constitute nonheme iron that primarily exists in animal flesh. Thus it helps the body in making red blood cells. Due to this, cells can carry maximum oxygen in various body parts. 

  • Ensure stable blood glucose 

The legume family has a low glycemic index. Therefore peas help stabilize the blood sugar levels. Also, it helps reduce the risk of obesity and people prone to diabetes. They are also suitable for people who already suffer from high blood sugar. 

  • Amazing for gut health

 All types of peas have good dietary fiber. Thus they help in passing stools softly. According to USDA, it is essential to consume 25g of fiber for women and 38g for men. Anyways, people in America consume half of this amount.

  • Minimize the risk of cancers 

Peas contain a good amount of antioxidants. They fight free radicals in the body and protect various organs from cancer. Also, they are enriched with phytochemicals such as lectins and saponins and inhibit cancer.

  • Protects against heart disease

Regular consumption of vegetables, such as peas, has a lower risk of heart disease. Peas are rich in dietary fiber, phytonutrients, and potassium, all of which help lessen blood pressure, especially for those in their late forties and fifties.

Peas’ low-calorie, the low-fat nutritional profile makes them a good diet for preventing obesity and, as a result, minimizing the risk of cardiovascular disease.

Recipe ideas for snow peas, garden peas, and sugar snap peas 

  1.  You can consume peas in steam and raw form to get the best nutrients.
  2. People usually consume peas in raw form straight from the pods. Also, you can consume peas in boiling form. 
  3.  Besides the peas mentioned above, you cannot eat other peas in raw form. If you are looking for garden peas, snow peas, and sugar snap peas, you can find them in dried, frozen, and canned forms.
  4. As they are available in canned form, they are ready to use once you rinse them. People usually add peas to soups and stews. They are easy to go in recipes that need little preparation. 

When to consume peas?

No doubt, peas are best when they are immature and fully expanded. However, they are not good in taste when they are hard and starchy. Owing to their nature, try to cook the peas as soon as they are picked; otherwise, they will deteriorate soon. 

Final Thought

Peas contain a wide range of nutrients. Not only do they play a significant role in protecting gut health, but they also minimize the risk of cancers. If you are a vegetarian, then peas serve as a great source of both protein and iron. Keep in mind there are several types of pea, and they have their nutritional health values. Last, you can take peas in soups, stews, or salads, depending on your choice.