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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

Pea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
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.
Pea raw 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 raw Pumpkin 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?

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

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%
Pea raw
23%
Pumpkin
Minerals Daily Need Coverage Score
31%
Pea raw
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 0.019g)
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 raw
Pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pea raw
Pea raw 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.