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  6. Pea vs. Pumpkin

Pea vs. Pumpkin — In-Depth Nutrition Comparison

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How are Pea and Pumpkin different?

  • Pea is richer in Vitamin B5, Vitamin K, Vitamin B1, Manganese, Fiber, Folate, Vitamin B6, Phosphorus, and Iron, while Pumpkin is higher in Vitamin A RAE.
  • Pea covers your daily need of Vitamin B5 3056% more than Pumpkin.
  • Pea contains 32 times more Vitamin K than Pumpkin. Pea contains 25.9µg of Vitamin K, while Pumpkin contains 0.8µg.

Peas, green, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt types were used in this article.

Infographic

Pea vs Pumpkin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pea
Pea
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +80%
Contains more Iron +170.2%
Contains more Magnesium +333.3%
Contains more Phosphorus +290%
Contains more Potassium +17.8%
Contains more Zinc +417.4%
Contains more Copper +90.1%
Contains more Manganese +489.9%
Contains more Selenium +850%
Contains less Sodium -66.7%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +80%
Contains more Iron +170.2%
Contains more Magnesium +333.3%
Contains more Phosphorus +290%
Contains more Potassium +17.8%
Contains more Zinc +417.4%
Contains more Copper +90.1%
Contains more Manganese +489.9%
Contains more Selenium +850%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pea
Pea
8
:
2
Pumpkin
Pumpkin
Contains more Vitamin C +202.1%
Contains more Vitamin B1 +735.5%
Contains more Vitamin B2 +91%
Contains more Vitamin B3 +389.3%
Contains more Vitamin B5 +76019.4%
Contains more Vitamin B6 +390.9%
Contains more Folate +600%
Contains more Vitamin K +3137.5%
Contains more Vitamin A +618.5%
Contains more Vitamin E +471.4%
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +202.1%
Contains more Vitamin B1 +735.5%
Contains more Vitamin B2 +91%
Contains more Vitamin B3 +389.3%
Contains more Vitamin B5 +76019.4%
Contains more Vitamin B6 +390.9%
Contains more Folate +600%
Contains more Vitamin K +3137.5%
Contains more Vitamin A +618.5%
Contains more Vitamin E +471.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea
Pea
4
:
1
Pumpkin
Pumpkin
Contains more Protein +644.4%
Contains more Fats +214.3%
Contains more Carbs +219%
Contains more Other +48.4%
Contains more Water +20.3%
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +644.4%
Contains more Fats +214.3%
Contains more Carbs +219%
Contains more Other +48.4%
Contains more Water +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea
Pea
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +111.1%
Contains more Polyunsaturated fat +2450%
Equal in Saturated Fat - 0.037
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +111.1%
Contains more Polyunsaturated fat +2450%
Equal in Saturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pea Pumpkin Opinion
Net carbs 10.13g 3.8g Pea
Protein 5.36g 0.72g Pea
Fats 0.22g 0.07g Pea
Carbs 15.63g 4.9g Pea
Calories 84kcal 20kcal Pea
Fructose 0.41g Pea
Sugar 5.93g 2.08g Pumpkin
Fiber 5.5g 1.1g Pea
Calcium 27mg 15mg Pea
Iron 1.54mg 0.57mg Pea
Magnesium 39mg 9mg Pea
Phosphorus 117mg 30mg Pea
Potassium 271mg 230mg Pea
Sodium 3mg 1mg Pumpkin
Zinc 1.19mg 0.23mg Pea
Copper 0.173mg 0.091mg Pea
Manganese 0.525mg 0.089mg Pea
Selenium 1.9µg 0.2µg Pea
Vitamin A 801IU 5755IU Pumpkin
Vitamin A RAE 40µg 288µg Pumpkin
Vitamin E 0.14mg 0.8mg Pumpkin
Vitamin C 14.2mg 4.7mg Pea
Vitamin B1 0.259mg 0.031mg Pea
Vitamin B2 0.149mg 0.078mg Pea
Vitamin B3 2.021mg 0.413mg Pea
Vitamin B5 153mg 0.201mg Pea
Vitamin B6 0.216mg 0.044mg Pea
Folate 63µg 9µg Pea
Vitamin K 25.9µg 0.8µg Pea
Tryptophan 0.037mg 0.009mg Pea
Threonine 0.201mg 0.021mg Pea
Isoleucine 0.193mg 0.023mg Pea
Leucine 0.32mg 0.034mg Pea
Lysine 0.314mg 0.039mg Pea
Methionine 0.081mg 0.008mg Pea
Phenylalanine 0.198mg 0.023mg Pea
Valine 0.232mg 0.025mg Pea
Histidine 0.105mg 0.011mg Pea
Saturated Fat 0.039g 0.037g Pumpkin
Monounsaturated Fat 0.019g 0.009g Pea
Polyunsaturated fat 0.102g 0.004g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
798%
Pea
37%
Pumpkin
Minerals Daily Need Coverage Score
34%
Pea
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 2)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.