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  6. Pea raw vs. Zucchini

Pea raw vs. Zucchini — In-Depth Nutrition Comparison

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Differences between Pea raw and Zucchini

  • Zucchini contains less Vitamin C, Fiber, Vitamin B1, Vitamin K, Iron, Copper, Folate, Vitamin B3, Manganese, and Phosphorus than Pea raw.
  • Pea raw's daily need coverage for Vitamin C is 25% higher.
  • Zucchini contains 6 times less Vitamin B1 than Pea raw. Pea raw contains 0.266mg of Vitamin B1, while Zucchini contains 0.045mg.

The food types used in this comparison are Peas, green, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Pea raw 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 raw
Pea raw
9
:
1
Zucchini
Zucchini
Contains more Calcium +56.3%
Contains more Iron +297.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +184.2%
Contains less Sodium -37.5%
Contains more Zinc +287.5%
Contains more Copper +232.1%
Contains more Manganese +131.6%
Contains more Selenium +800%
Equal in Potassium - 261
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +56.3%
Contains more Iron +297.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +184.2%
Contains less Sodium -37.5%
Contains more Zinc +287.5%
Contains more Copper +232.1%
Contains more Manganese +131.6%
Contains more Selenium +800%
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 raw
Pea raw
9
:
1
Zucchini
Zucchini
Contains more Vitamin A +282.5%
Contains more Vitamin C +123.5%
Contains more Vitamin B1 +491.1%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +363.4%
Contains more Folate +170.8%
Contains more Vitamin K +476.7%
Contains more Vitamin B5 +96.2%
Equal in Vitamin E - 0.12
Equal in Vitamin B6 - 0.163
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%
Zucchini
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 +282.5%
Contains more Vitamin C +123.5%
Contains more Vitamin B1 +491.1%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +363.4%
Contains more Folate +170.8%
Contains more Vitamin K +476.7%
Contains more Vitamin B5 +96.2%
Equal in Vitamin E - 0.12
Equal in Vitamin B6 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea raw
Pea raw
4
:
1
Zucchini
Zucchini
Contains more Protein +347.9%
Contains more Fats +25%
Contains more Carbs +364.6%
Contains more Other +52.6%
Contains more Water +20.2%
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
Zucchini
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 +347.9%
Contains more Fats +25%
Contains more Carbs +364.6%
Contains more Other +52.6%
Contains more Water +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea raw
Pea raw
3
:
0
Zucchini
Zucchini
Contains less Saturated Fat -15.5%
Contains more Monounsaturated Fat +218.2%
Contains more Polyunsaturated fat +105.5%
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -15.5%
Contains more Monounsaturated Fat +218.2%
Contains more Polyunsaturated fat +105.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pea raw
Pea raw
2
:
2
Zucchini
Zucchini
Contains more Sucrose +9880%
Contains more Maltose +∞%
Contains more Glucose +791.7%
Contains more Fructose +253.8%
Pea raw
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
Zucchini
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 +9880%
Contains more Maltose +∞%
Contains more Glucose +791.7%
Contains more Fructose +253.8%

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 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 raw Zucchini Opinion
Net carbs 8.75g 2.11g Pea raw
Protein 5.42g 1.21g Pea raw
Fats 0.4g 0.32g Pea raw
Carbs 14.45g 3.11g Pea raw
Calories 81kcal 17kcal Pea raw
Fructose 0.39g 1.38g Zucchini
Sugar 5.67g 2.5g Zucchini
Fiber 5.7g 1g Pea raw
Calcium 25mg 16mg Pea raw
Iron 1.47mg 0.37mg Pea raw
Magnesium 33mg 18mg Pea raw
Phosphorus 108mg 38mg Pea raw
Potassium 244mg 261mg Zucchini
Sodium 5mg 8mg Pea raw
Zinc 1.24mg 0.32mg Pea raw
Copper 0.176mg 0.053mg Pea raw
Manganese 0.41mg 0.177mg Pea raw
Selenium 1.8µg 0.2µg Pea raw
Vitamin A 765IU 200IU Pea raw
Vitamin A RAE 38µg 10µg Pea raw
Vitamin E 0.13mg 0.12mg Pea raw
Vitamin C 40mg 17.9mg Pea raw
Vitamin B1 0.266mg 0.045mg Pea raw
Vitamin B2 0.132mg 0.094mg Pea raw
Vitamin B3 2.09mg 0.451mg Pea raw
Vitamin B5 0.104mg 0.204mg Zucchini
Vitamin B6 0.169mg 0.163mg Pea raw
Folate 65µg 24µg Pea raw
Vitamin K 24.8µg 4.3µg Pea raw
Tryptophan 0.037mg 0.01mg Pea raw
Threonine 0.203mg 0.029mg Pea raw
Isoleucine 0.195mg 0.044mg Pea raw
Leucine 0.323mg 0.071mg Pea raw
Lysine 0.317mg 0.067mg Pea raw
Methionine 0.082mg 0.018mg Pea raw
Phenylalanine 0.2mg 0.043mg Pea raw
Valine 0.235mg 0.054mg Pea raw
Histidine 0.107mg 0.026mg Pea raw
Saturated Fat 0.071g 0.084g Pea raw
Monounsaturated Fat 0.035g 0.011g Pea raw
Polyunsaturated fat 0.187g 0.091g Pea raw
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 raw Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
31%
Pea raw
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 3.17g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 39)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Pea raw
Pea raw 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. 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.