The great san sap debate has long centered on taste—whether you crave the sweet pop of corn kernels or recoil at the grassy flavor of peas. But the Hong Kong Consumer Council (HKCC) has shifted the spotlight firmly onto nutrition. In a comprehensive analysis of 24 pre-packaged frozen vegetable samples purchased from local supermarkets and department stores between November and December 2022, the council revealed a clear nutritional hierarchy. The findings, published in the council’s Choice magazine, deliver an emphatic verdict: the humble pea is a powerhouse compared to its sweeter counterpart.
Fiber: The Pea Pulls Ahead
One of the most significant gaps emerged in dietary fiber content. Sweet corn samples ranged from 2.13g to 4.81g of fiber per 100g, while the green peas tested packed a substantially higher 4.76g to 8.42g per 100g. A remarkable nine of the 14 pea samples qualified for the official “high dietary fiber” label, meaning they contain over 6g of fiber per 100g. Top performers in this category included Topvalu’s organic green peas, EarthBound Farm Organic Green Peas, and budget-friendly options like ORE-IDA Green Peas and M&S British Garden Peas.
Vitamins: An Unbalanced Bout
When it comes to Vitamin C, corn struggled to compete. Most sweet corn samples showed negligible levels, while pea samples registered between 7.9mg and 21mg per 100g. Ten pea products met the threshold to be marketed as a “source of Vitamin C,” with Woolworths Australian Peas and M&S British Garden Peas leading the pack.
The disparity for beta-carotene—which the body converts into Vitamin A—was even starker. Peas contained a commanding 233 to 362 micrograms per 100g, completely dwarfing the corn samples, which managed only 23.5 to 50.5 micrograms. For shoppers prioritizing eye health and immune support, the choice is definitive.
Safety: A Clean Report Card
Reassuringly, all samples passed stringent safety checks. No mycotoxins, mercury, or antimony were detected. While trace amounts of heavy metals—including lead, cadmium, and chromium—appeared in some samples, every product comfortably stayed within Hong Kong’s regulatory safety limits.
Best Buys and Top Scorers
The council’s coveted 5-star rating was a clean sweep for peas. No corn product made the cut for the highest tier.
5-Star Performers (All Green Peas):
- Budget champions: Meadows Garden Peas and Select Garden Peas (both just HK$4.40 per 100g)
- Popular labels: Birds Eye Petits Pois (HK$6.70), Birds Eye Garden Peas (HK$5.30), Growers Pride Garden Peas (HK$5.10)
- Organic options: EarthBound Farm (HK$15.10), Emborg Organic (HK$8.20), Topvalu Organic (HK$8.80), La Valle Degli Orti Buitoni (HK$14.40)
4.5-Star Performers:
- Corn: Meadows Sweet Corn (HK$4.40 per 100g)—the only corn to reach this tier
- Peas: Almaverde Bio Organic Extra Fine Peas (HK$11.30), Waitrose & Partners Duchy Organic (HK$8.60), Woolworths Australian Peas (HK$11.20), ORE-IDA Green Peas (HK$10.40)
The Takeaway for Hong Kong Shoppers
This report is a powerful reminder not to judge a frozen vegetable by its flavor. While sweet corn brings color and sweetness to a stir-fry or bowl of mixed vegetables, green peas are the superior nutritional investment for fiber, Vitamin C, and Vitamin A—requiring no extra prep time. The council’s detailed breakdown equips consumers to make health-driven choices in the frozen aisle. For the complete results on all 24 samples, readers can consult the full report in the latest issue of Choice magazine.