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  6. Pea raw vs. Pumpkin seed

Pea raw vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the differences between Pea raw and Pumpkin seed?

  • Pea raw is higher in Vitamin C, Vitamin B1, and Folate, yet Pumpkin seed is higher in Zinc, Copper, Magnesium, Fiber, Iron, and Potassium.
  • Pumpkin seed's daily need coverage for Zinc is 82% more.
  • Pea raw has 133 times more Vitamin C than Pumpkin seed. While Pea raw has 40mg of Vitamin C, Pumpkin seed has only 0.3mg.
  • The amount of Saturated Fat in Pea raw is lower.

We used Peas, green, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Pea raw vs Pumpkin seed 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 raw
Pea raw
3
:
7
Pumpkin seed
Pumpkin seed
Contains more Phosphorus +17.4%
Contains less Sodium -72.2%
Contains more Calcium +120%
Contains more Iron +125.2%
Contains more Magnesium +693.9%
Contains more Potassium +276.6%
Contains more Zinc +730.6%
Contains more Copper +292%
Contains more Manganese +21%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +17.4%
Contains less Sodium -72.2%
Contains more Calcium +120%
Contains more Iron +125.2%
Contains more Magnesium +693.9%
Contains more Potassium +276.6%
Contains more Zinc +730.6%
Contains more Copper +292%
Contains more Manganese +21%

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 raw
Pea raw
10
:
0
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +1133.9%
Contains more Vitamin C +13233.3%
Contains more Vitamin B1 +682.4%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +630.8%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +356.8%
Contains more Folate +622.2%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +1133.9%
Contains more Vitamin C +13233.3%
Contains more Vitamin B1 +682.4%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +630.8%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +356.8%
Contains more Folate +622.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea raw
Pea raw
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1652.4%
Contains more Protein +242.3%
Contains more Fats +4750%
Contains more Carbs +272%
Contains more Other +336.8%
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Water +1652.4%
Contains more Protein +242.3%
Contains more Fats +4750%
Contains more Carbs +272%
Contains more Other +336.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea raw
Pea raw
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +17134.3%
Contains more Polyunsaturated fat +4629.4%
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +17134.3%
Contains more Polyunsaturated fat +4629.4%

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 seed
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pea raw Pumpkin seed Opinion
Net carbs 8.75g 35.35g Pumpkin seed
Protein 5.42g 18.55g Pumpkin seed
Fats 0.4g 19.4g Pumpkin seed
Carbs 14.45g 53.75g Pumpkin seed
Calories 81kcal 446kcal Pumpkin seed
Fructose 0.39g Pea raw
Sugar 5.67g Pumpkin seed
Fiber 5.7g 18.4g Pumpkin seed
Calcium 25mg 55mg Pumpkin seed
Iron 1.47mg 3.31mg Pumpkin seed
Magnesium 33mg 262mg Pumpkin seed
Phosphorus 108mg 92mg Pea raw
Potassium 244mg 919mg Pumpkin seed
Sodium 5mg 18mg Pea raw
Zinc 1.24mg 10.3mg Pumpkin seed
Copper 0.176mg 0.69mg Pumpkin seed
Manganese 0.41mg 0.496mg Pumpkin seed
Selenium 1.8µg Pea raw
Vitamin A 765IU 62IU Pea raw
Vitamin A RAE 38µg 3µg Pea raw
Vitamin E 0.13mg Pea raw
Vitamin C 40mg 0.3mg Pea raw
Vitamin B1 0.266mg 0.034mg Pea raw
Vitamin B2 0.132mg 0.052mg Pea raw
Vitamin B3 2.09mg 0.286mg Pea raw
Vitamin B5 0.104mg 0.056mg Pea raw
Vitamin B6 0.169mg 0.037mg Pea raw
Folate 65µg 9µg Pea raw
Vitamin K 24.8µg Pea raw
Tryptophan 0.037mg 0.326mg Pumpkin seed
Threonine 0.203mg 0.683mg Pumpkin seed
Isoleucine 0.195mg 0.956mg Pumpkin seed
Leucine 0.323mg 1.572mg Pumpkin seed
Lysine 0.317mg 1.386mg Pumpkin seed
Methionine 0.082mg 0.417mg Pumpkin seed
Phenylalanine 0.2mg 0.924mg Pumpkin seed
Valine 0.235mg 1.491mg Pumpkin seed
Histidine 0.107mg 0.515mg Pumpkin seed
Saturated Fat 0.071g 3.67g Pea raw
Monounsaturated Fat 0.035g 6.032g Pumpkin seed
Polyunsaturated fat 0.187g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Pea raw
4%
Pumpkin seed
Minerals Daily Need Coverage Score
31%
Pea raw
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 3.599g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.9)
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.