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Pea vs Pumpkin - In-Depth Nutrition Comparison

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What are the main differences between Pea and Pumpkin?

  • Pea 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 43% higher.
  • Pea has 23 times more Vitamin K than Pumpkin. Pea 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 vs Pumpkin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pea
6
:
Contains more Iron +83.8%
Contains more Calcium +19%
Contains more Magnesium +175%
Contains more Copper +38.6%
Contains more Zinc +287.5%
Contains more Phosphorus +145.5%
Contains more Potassium +39.3%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +83.8%
Contains more Calcium +19%
Contains more Magnesium +175%
Contains more Copper +38.6%
Contains more Zinc +287.5%
Contains more Phosphorus +145.5%
Contains more Potassium +39.3%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pea
7
:
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +432%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +248.3%
Contains more Vitamin B6 +177%
Contains more Vitamin K +2154.5%
Contains more Folate +306.3%
Contains more Vitamin A +1012.8%
Contains more Vitamin E +715.4%
Contains more Vitamin B5 +186.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +432%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +248.3%
Contains more Vitamin B6 +177%
Contains more Vitamin K +2154.5%
Contains more Folate +306.3%
Contains more Vitamin A +1012.8%
Contains more Vitamin E +715.4%
Contains more Vitamin B5 +186.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Pea
55
Pumpkin
Mineral Summary Score
31
Pea
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
33%
Pea
6%
Pumpkin
Carbohydrates
14%
Pea
7%
Pumpkin
Fats
2%
Pea
0%
Pumpkin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pea Pumpkin
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pea Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Pumpkin
Pumpkin contains less Sugars (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 cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pea Pumpkin Opinion
Calories 81 26 Pea
Protein 5.42 1 Pea
Fats 0.4 0.1 Pea
Vitamin C 40 9 Pea
Carbs 14.45 6.5 Pea
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.8 Pea
Calcium 25 21 Pea
Potassium 244 340 Pumpkin
Magnesium 33 12 Pea
Sugars 5.67 2.76 Pumpkin
Fiber 5.7 0.5 Pea
Copper 0.176 0.127 Pea
Zinc 1.24 0.32 Pea
Starch
Phosphorus 108 44 Pea
Sodium 5 1 Pumpkin
Vitamin A 765 8513 Pumpkin
Vitamin E 0.13 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.266 0.05 Pea
Vitamin B2 0.132 0.11 Pea
Vitamin B3 2.09 0.6 Pea
Vitamin B5 0.104 0.298 Pumpkin
Vitamin B6 0.169 0.061 Pea
Vitamin B12 0 0
Vitamin K 24.8 1.1 Pea
Folate 65 16 Pea
Trans Fat 0 0
Saturated Fat 0.071 0.052 Pumpkin
Monounsaturated Fat 0.035 0.013 Pea
Polyunsaturated fat 0.187 0.005 Pea
Tryptophan 0.037 0.012 Pea
Threonine 0.203 0.029 Pea
Isoleucine 0.195 0.031 Pea
Leucine 0.323 0.046 Pea
Lysine 0.317 0.054 Pea
Methionine 0.082 0.011 Pea
Phenylalanine 0.2 0.032 Pea
Valine 0.235 0.035 Pea
Histidine 0.107 0.016 Pea
Fructose 0.39 Pea

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Pea - 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.