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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, vitamin A, folate, vitamin B3, and manganese 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.
  • Zucchini has a lower glycemic index. The glycemic index of zucchini is 15, while the glycemic index of pea raw is 54.

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.
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +56.3%
Contains more IronIron +297.3%
Contains more CopperCopper +232.1%
Contains more ZincZinc +287.5%
Contains more PhosphorusPhosphorus +184.2%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +131.6%
Contains more SeleniumSelenium +800%
~equal in Potassium ~261mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +123.5%
Contains more Vitamin AVitamin A +280%
Contains more Vitamin B1Vitamin B1 +491.1%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +363.4%
Contains more Vitamin KVitamin K +476.7%
Contains more FolateFolate +170.8%
Contains more CholineCholine +198.9%
Contains more Vitamin B5Vitamin B5 +96.2%
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.163mg
~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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +347.9%
Contains more FatsFats +25%
Contains more CarbsCarbs +364.6%
Contains more OtherOther +52.6%
Contains more WaterWater +20.2%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -15.5%
Contains more Mono. FatMonounsaturated fat +218.2%
Contains more Poly. FatPolyunsaturated fat +105.5%

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: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +9880%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +791.7%
Contains more FructoseFructose +253.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 DV% diff.
Vitamin C 40mg 17.9mg 25%
Fiber 5.7g 1g 19%
Vitamin B1 0.266mg 0.045mg 18%
Vitamin K 24.8µg 4.3µg 17%
Iron 1.47mg 0.37mg 14%
Copper 0.176mg 0.053mg 14%
Vitamin B3 2.09mg 0.451mg 10%
Phosphorus 108mg 38mg 10%
Folate 65µg 24µg 10%
Manganese 0.41mg 0.177mg 10%
Protein 5.42g 1.21g 8%
Zinc 1.24mg 0.32mg 8%
Carbs 14.45g 3.11g 4%
Magnesium 33mg 18mg 4%
Calories 81kcal 17kcal 3%
Choline 28.4mg 9.5mg 3%
Selenium 1.8µg 0.2µg 3%
Vitamin B2 0.132mg 0.094mg 3%
Vitamin A 38µg 10µg 3%
Vitamin B5 0.104mg 0.204mg 2%
Polyunsaturated fat 0.187g 0.091g 1%
Potassium 244mg 261mg 1%
Fructose 0.39g 1.38g 1%
Calcium 25mg 16mg 1%
Fats 0.4g 0.32g 0%
Net carbs 8.75g 2.11g N/A
Sugar 5.67g 2.5g N/A
Sodium 5mg 8mg 0%
Vitamin E 0.13mg 0.12mg 0%
Vitamin B6 0.169mg 0.163mg 0%
Saturated fat 0.071g 0.084g 0%
Monounsaturated fat 0.035g 0.011g 0%
Tryptophan 0.037mg 0.01mg 0%
Threonine 0.203mg 0.029mg 0%
Isoleucine 0.195mg 0.044mg 0%
Leucine 0.323mg 0.071mg 0%
Lysine 0.317mg 0.067mg 0%
Methionine 0.082mg 0.018mg 0%
Phenylalanine 0.2mg 0.043mg 0%
Valine 0.235mg 0.054mg 0%
Histidine 0.107mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Zucchini
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
15%
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.