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Pea vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between Pea and Zucchini

  • Zucchini has less Vitamin B5, Fiber, Vitamin K, Vitamin B1, Manganese, Iron, Copper, Phosphorus, Vitamin B3, and Folate.
  • Pea's daily need coverage for Vitamin B5 is 3056% more.
  • Pea has 6 times more Vitamin K than Zucchini. Pea has 25.9µg of Vitamin K, while Zucchini has 4.3µg.

The food varieties used in the comparison are Peas, green, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Pea vs Zucchini 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
10
:
Contains more Calcium +68.8%
Contains more Iron +316.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +207.9%
Contains less Sodium -62.5%
Contains more Zinc +271.9%
Contains more Copper +226.4%
Contains more Manganese +196.6%
Contains more Selenium +850%
Equal in Potassium - 261
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +68.8%
Contains more Iron +316.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +207.9%
Contains less Sodium -62.5%
Contains more Zinc +271.9%
Contains more Copper +226.4%
Contains more Manganese +196.6%
Contains more Selenium +850%
Equal in Potassium - 261

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
9
:
Contains more Vitamin A +300.5%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +475.6%
Contains more Vitamin B2 +58.5%
Contains more Vitamin B3 +348.1%
Contains more Vitamin B5 +74900%
Contains more Vitamin B6 +32.5%
Contains more Folate +162.5%
Contains more Vitamin K +502.3%
Contains more Vitamin C +26.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +300.5%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +475.6%
Contains more Vitamin B2 +58.5%
Contains more Vitamin B3 +348.1%
Contains more Vitamin B5 +74900%
Contains more Vitamin B6 +32.5%
Contains more Folate +162.5%
Contains more Vitamin K +502.3%
Contains more Vitamin C +26.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea
3
:
Contains more Protein +343%
Contains more Carbs +402.6%
Contains more Other +61.4%
Contains more Fats +45.5%
Contains more Water +21.7%
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +343%
Contains more Carbs +402.6%
Contains more Other +61.4%
Contains more Fats +45.5%
Contains more Water +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea
3
:
Contains less Saturated Fat -53.6%
Contains more Monounsaturated Fat +72.7%
Contains more Polyunsaturated fat +12.1%
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -53.6%
Contains more Monounsaturated Fat +72.7%
Contains more Polyunsaturated fat +12.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pea
2
:
Contains more Sucrose +10340%
Contains more Maltose +∞%
Contains more Glucose +723.1%
Contains more Fructose +236.6%
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +10340%
Contains more Maltose +∞%
Contains more Glucose +723.1%
Contains more Fructose +236.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea Zucchini
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat 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 Zucchini Opinion
Net carbs 10.13g 2.11g Pea
Protein 5.36g 1.21g Pea
Fats 0.22g 0.32g Zucchini
Carbs 15.63g 3.11g Pea
Calories 84kcal 17kcal Pea
Fructose 0.41g 1.38g Zucchini
Sugar 5.93g 2.5g Zucchini
Fiber 5.5g 1g Pea
Calcium 27mg 16mg Pea
Iron 1.54mg 0.37mg Pea
Magnesium 39mg 18mg Pea
Phosphorus 117mg 38mg Pea
Potassium 271mg 261mg Pea
Sodium 3mg 8mg Pea
Zinc 1.19mg 0.32mg Pea
Copper 0.173mg 0.053mg Pea
Manganese 0.525mg 0.177mg Pea
Selenium 1.9µg 0.2µg Pea
Vitamin A 801IU 200IU Pea
Vitamin A RAE 40µg 10µg Pea
Vitamin E 0.14mg 0.12mg Pea
Vitamin C 14.2mg 17.9mg Zucchini
Vitamin B1 0.259mg 0.045mg Pea
Vitamin B2 0.149mg 0.094mg Pea
Vitamin B3 2.021mg 0.451mg Pea
Vitamin B5 153mg 0.204mg Pea
Vitamin B6 0.216mg 0.163mg Pea
Folate 63µg 24µg Pea
Vitamin K 25.9µg 4.3µg Pea
Tryptophan 0.037mg 0.01mg Pea
Threonine 0.201mg 0.029mg Pea
Isoleucine 0.193mg 0.044mg Pea
Leucine 0.32mg 0.071mg Pea
Lysine 0.314mg 0.067mg Pea
Methionine 0.081mg 0.018mg Pea
Phenylalanine 0.198mg 0.043mg Pea
Valine 0.232mg 0.054mg Pea
Histidine 0.105mg 0.026mg Pea
Saturated Fat 0.039g 0.084g Pea
Monounsaturated Fat 0.019g 0.011g Pea
Polyunsaturated fat 0.102g 0.091g Pea
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
34%
Pea
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 3.43g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 39)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.045g)
Which food is cheaper?
Pea
Pea 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.