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  6. Pea raw vs. Summer squash

Pea raw vs. Summer squash — In-Depth Nutrition Comparison

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A recap on differences between pea raw and summer squash

  • Summer squash has less vitamin C, fiber, vitamin K, vitamin B1, iron, copper, vitamin A, manganese, vitamin B3, and phosphorus.
  • Pea raw covers your daily vitamin C needs 26% more than summer squash.
  • Summer squash contains 8 times less vitamin K than pea raw. Pea raw contains 24.8µg of vitamin K, while summer squash contains 3µg.
  • The glycemic index of pea raw is higher.

Food varieties used in this article are Peas, green, raw and Squash, summer, all varieties, raw.

Infographic

Pea raw vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +94.1%
Contains more CalciumCalcium +66.7%
Contains more IronIron +320%
Contains more CopperCopper +245.1%
Contains more ZincZinc +327.6%
Contains more PhosphorusPhosphorus +184.2%
Contains more ManganeseManganese +134.3%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -60%
~equal in Potassium ~262mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +135.3%
Contains more Vitamin AVitamin A +280%
Contains more Vitamin B1Vitamin B1 +454.2%
Contains more Vitamin B3Vitamin B3 +329.2%
Contains more Vitamin KVitamin K +726.7%
Contains more FolateFolate +124.1%
Contains more CholineCholine +323.9%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +29%
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.142mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Summer squash DV% diff.
Vitamin C 40mg 17mg 26%
Vitamin B1 0.266mg 0.048mg 18%
Vitamin K 24.8µg 3µg 18%
Fiber 5.7g 1.1g 18%
Copper 0.176mg 0.051mg 14%
Iron 1.47mg 0.35mg 14%
Phosphorus 108mg 38mg 10%
Manganese 0.41mg 0.175mg 10%
Vitamin B3 2.09mg 0.487mg 10%
Folate 65µg 29µg 9%
Zinc 1.24mg 0.29mg 9%
Protein 5.42g 1.21g 8%
Vitamin B6 0.169mg 0.218mg 4%
Magnesium 33mg 17mg 4%
Carbs 14.45g 3.35g 4%
Choline 28.4mg 6.7mg 4%
Selenium 1.8µg 0.2µg 3%
Calories 81kcal 16kcal 3%
Vitamin A 38µg 10µg 3%
Fructose 0.39g 0.95g 1%
Vitamin B2 0.132mg 0.142mg 1%
Vitamin B5 0.104mg 0.155mg 1%
Potassium 244mg 262mg 1%
Calcium 25mg 15mg 1%
Polyunsaturated fat 0.187g 0.089g 1%
Fats 0.4g 0.18g 0%
Net carbs 8.75g 2.25g N/A
Sugar 5.67g 2.2g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.13mg 0.12mg 0%
Saturated fat 0.071g 0.044g 0%
Monounsaturated fat 0.035g 0.016g 0%
Tryptophan 0.037mg 0.011mg 0%
Threonine 0.203mg 0.028mg 0%
Isoleucine 0.195mg 0.042mg 0%
Leucine 0.323mg 0.069mg 0%
Lysine 0.317mg 0.065mg 0%
Methionine 0.082mg 0.017mg 0%
Phenylalanine 0.2mg 0.041mg 0%
Valine 0.235mg 0.053mg 0%
Histidine 0.107mg 0.025mg 0%

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +347.9%
Contains more FatsFats +122.2%
Contains more CarbsCarbs +331.3%
Contains more OtherOther +40.3%
Contains more WaterWater +20%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +118.8%
Contains more Poly. FatPolyunsaturated fat +110.1%
Contains less Sat. FatSaturated fat -38%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +16533.3%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +525%
Contains more FructoseFructose +143.6%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.