Pea raw vs. Pumpkin — In-Depth Nutrition Comparison
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What are the main differences between pea raw and pumpkin?
- Pea raw is richer in vitamin C, fiber, vitamin K, vitamin B1, manganese, folate, vitamin B3, phosphorus, and iron, yet pumpkin is richer in vitamin A.
- Pumpkin's daily need coverage for vitamin A is 155% higher.
- Pea raw has 23 times more vitamin K than pumpkin. Pea raw has 24.8µg of vitamin K, while pumpkin has 1.1µg.
We used Peas, green, raw and Pumpkin, raw types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +19% |
| Contains more IronIron | +83.8% |
| Contains more CopperCopper | +38.6% |
| Contains more ZincZinc | +287.5% |
| Contains more PhosphorusPhosphorus | +145.5% |
| Contains more ManganeseManganese | +228% |
| Contains more SeleniumSelenium | +500% |
| Contains more PotassiumPotassium | +39.3% |
| Contains less SodiumSodium | -80% |
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.
| Contains more Vitamin CVitamin C | +344.4% |
| Contains more Vitamin B1Vitamin B1 | +432% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +248.3% |
| Contains more Vitamin B6Vitamin B6 | +177% |
| Contains more Vitamin KVitamin K | +2154.5% |
| Contains more FolateFolate | +306.3% |
| Contains more CholineCholine | +246.3% |
| Contains more Vitamin AVitamin A | +1021.1% |
| Contains more Vitamin EVitamin E | +715.4% |
| Contains more Vitamin B5Vitamin B5 | +186.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +442% |
| Contains more FatsFats | +300% |
| Contains more CarbsCarbs | +122.3% |
| Contains more WaterWater | +16.2% |
~equal in
Other
~0.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +169.2% |
| Contains more Poly. FatPolyunsaturated fat | +3640% |
| Contains less Sat. FatSaturated fat | -26.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 38µg | 426µg | 43% |
| Vitamin C | 40mg | 9mg | 34% |
| Fiber | 5.7g | 0.5g | 21% |
| Vitamin K | 24.8µg | 1.1µg | 20% |
| Vitamin B1 | 0.266mg | 0.05mg | 18% |
| Folate | 65µg | 16µg | 12% |
| Manganese | 0.41mg | 0.125mg | 12% |
| Protein | 5.42g | 1g | 9% |
| Phosphorus | 108mg | 44mg | 9% |
| Vitamin B3 | 2.09mg | 0.6mg | 9% |
| Zinc | 1.24mg | 0.32mg | 8% |
| Iron | 1.47mg | 0.8mg | 8% |
| Vitamin B6 | 0.169mg | 0.061mg | 8% |
| Vitamin E | 0.13mg | 1.06mg | 6% |
| Copper | 0.176mg | 0.127mg | 5% |
| Magnesium | 33mg | 12mg | 5% |
| Vitamin B5 | 0.104mg | 0.298mg | 4% |
| Choline | 28.4mg | 8.2mg | 4% |
| Calories | 81kcal | 26kcal | 3% |
| Selenium | 1.8µg | 0.3µg | 3% |
| Potassium | 244mg | 340mg | 3% |
| Carbs | 14.45g | 6.5g | 3% |
| Vitamin B2 | 0.132mg | 0.11mg | 2% |
| Polyunsaturated fat | 0.187g | 0.005g | 1% |
| Fats | 0.4g | 0.1g | 0% |
| Net carbs | 8.75g | 6g | N/A |
| Calcium | 25mg | 21mg | 0% |
| Sugar | 5.67g | 2.76g | N/A |
| Sodium | 5mg | 1mg | 0% |
| Saturated fat | 0.071g | 0.052g | 0% |
| Monounsaturated fat | 0.035g | 0.013g | 0% |
| Tryptophan | 0.037mg | 0.012mg | 0% |
| Threonine | 0.203mg | 0.029mg | 0% |
| Isoleucine | 0.195mg | 0.031mg | 0% |
| Leucine | 0.323mg | 0.046mg | 0% |
| Lysine | 0.317mg | 0.054mg | 0% |
| Methionine | 0.082mg | 0.011mg | 0% |
| Phenylalanine | 0.2mg | 0.032mg | 0% |
| Valine | 0.235mg | 0.035mg | 0% |
| Histidine | 0.107mg | 0.016mg | 0% |
| Fructose | 0.39g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
23%
Minerals Daily Need Coverage Score
31%
16%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 2)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.1)
Which food is richer in minerals?
Pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pea raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)