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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 RAE.
  • Pumpkin's daily need coverage for Vitamin A RAE 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 Calcium +19%
Contains more Iron +83.8%
Contains more Magnesium +175%
Contains more Phosphorus +145.5%
Contains more Zinc +287.5%
Contains more Copper +38.6%
Contains more Potassium +39.3%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +19%
Contains more Iron +83.8%
Contains more Magnesium +175%
Contains more Phosphorus +145.5%
Contains more Zinc +287.5%
Contains more Copper +38.6%
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 Folate +306.3%
Contains more Vitamin K +2154.5%
Contains more Vitamin A +1012.8%
Contains more Vitamin E +715.4%
Contains more Vitamin B5 +186.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 Folate +306.3%
Contains more Vitamin K +2154.5%
Contains more Vitamin A +1012.8%
Contains more Vitamin E +715.4%
Contains more Vitamin B5 +186.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pea Pumpkin
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Pea Pumpkin Opinion
Net carbs 8.75g 6g Pea
Protein 5.42g 1g Pea
Fats 0.4g 0.1g Pea
Carbs 14.45g 6.5g Pea
Calories 81kcal 26kcal Pea
Starch g g
Fructose 0.39g g Pea
Sugar 5.67g 2.76g Pumpkin
Fiber 5.7g 0.5g Pea
Calcium 25mg 21mg Pea
Iron 1.47mg 0.8mg Pea
Magnesium 33mg 12mg Pea
Phosphorus 108mg 44mg Pea
Potassium 244mg 340mg Pumpkin
Sodium 5mg 1mg Pumpkin
Zinc 1.24mg 0.32mg Pea
Copper 0.176mg 0.127mg Pea
Vitamin A 765IU 8513IU Pumpkin
Vitamin E 0.13mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 40mg 9mg Pea
Vitamin B1 0.266mg 0.05mg Pea
Vitamin B2 0.132mg 0.11mg Pea
Vitamin B3 2.09mg 0.6mg Pea
Vitamin B5 0.104mg 0.298mg Pumpkin
Vitamin B6 0.169mg 0.061mg Pea
Folate 65µg 16µg Pea
Vitamin B12 0µg 0µg
Vitamin K 24.8µg 1.1µg Pea
Tryptophan 0.037mg 0.012mg Pea
Threonine 0.203mg 0.029mg Pea
Isoleucine 0.195mg 0.031mg Pea
Leucine 0.323mg 0.046mg Pea
Lysine 0.317mg 0.054mg Pea
Methionine 0.082mg 0.011mg Pea
Phenylalanine 0.2mg 0.032mg Pea
Valine 0.235mg 0.035mg Pea
Histidine 0.107mg 0.016mg Pea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.071g 0.052g Pumpkin
Monounsaturated Fat 0.035g 0.013g Pea
Polyunsaturated fat 0.187g 0.005g Pea

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
33%
Pea
6%
Pumpkin
Carbohydrates
14%
Pea
7%
Pumpkin
Fats
2%
Pea
0%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (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)

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 to 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.