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Pea vs Summer squash - In-Depth Nutrition Comparison

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A recap on differences between Pea and Summer squash

  • Summer squash has less Vitamin C, Fiber, Vitamin B1, Vitamin K, Iron, Copper, Manganese, Vitamin B3, Phosphorus, and Folate.
  • Pea covers your daily Vitamin C needs 26% more than Summer squash.
  • Summer squash contains 8 times less Vitamin K than Pea. Pea contains 24.8µg of Vitamin K, while Summer squash contains 3µg.

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

Infographic

Pea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +66.7%
Contains more Iron +320%
Contains more Magnesium +94.1%
Contains more Phosphorus +184.2%
Contains more Zinc +327.6%
Contains more Copper +245.1%
Contains less Sodium -60%
Equal in Potassium - 262
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +66.7%
Contains more Iron +320%
Contains more Magnesium +94.1%
Contains more Phosphorus +184.2%
Contains more Zinc +327.6%
Contains more Copper +245.1%
Contains less Sodium -60%
Equal in Potassium - 262

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 A +282.5%
Contains more Vitamin C +135.3%
Contains more Vitamin B1 +454.2%
Contains more Vitamin B3 +329.2%
Contains more Folate +124.1%
Contains more Vitamin K +726.7%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +29%
Equal in Vitamin E - 0.12
Equal in Vitamin B2 - 0.142
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 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +282.5%
Contains more Vitamin C +135.3%
Contains more Vitamin B1 +454.2%
Contains more Vitamin B3 +329.2%
Contains more Folate +124.1%
Contains more Vitamin K +726.7%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +29%
Equal in Vitamin E - 0.12
Equal in Vitamin B2 - 0.142

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 Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index 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 Summer squash Opinion
Net carbs 8.75g 2.25g Pea
Protein 5.42g 1.21g Pea
Fats 0.4g 0.18g Pea
Carbs 14.45g 3.35g Pea
Calories 81kcal 16kcal Pea
Starch g g
Fructose 0.39g 0.95g Summer squash
Sugar 5.67g 2.2g Summer squash
Fiber 5.7g 1.1g Pea
Calcium 25mg 15mg Pea
Iron 1.47mg 0.35mg Pea
Magnesium 33mg 17mg Pea
Phosphorus 108mg 38mg Pea
Potassium 244mg 262mg Summer squash
Sodium 5mg 2mg Summer squash
Zinc 1.24mg 0.29mg Pea
Copper 0.176mg 0.051mg Pea
Vitamin A 765IU 200IU Pea
Vitamin E 0.13mg 0.12mg Pea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 40mg 17mg Pea
Vitamin B1 0.266mg 0.048mg Pea
Vitamin B2 0.132mg 0.142mg Summer squash
Vitamin B3 2.09mg 0.487mg Pea
Vitamin B5 0.104mg 0.155mg Summer squash
Vitamin B6 0.169mg 0.218mg Summer squash
Folate 65µg 29µg Pea
Vitamin B12 0µg 0µg
Vitamin K 24.8µg 3µg Pea
Tryptophan 0.037mg 0.011mg Pea
Threonine 0.203mg 0.028mg Pea
Isoleucine 0.195mg 0.042mg Pea
Leucine 0.323mg 0.069mg Pea
Lysine 0.317mg 0.065mg Pea
Methionine 0.082mg 0.017mg Pea
Phenylalanine 0.2mg 0.041mg Pea
Valine 0.235mg 0.053mg Pea
Histidine 0.107mg 0.025mg Pea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.071g 0.044g Summer squash
Monounsaturated Fat 0.035g 0.016g Pea
Polyunsaturated fat 0.187g 0.089g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Summer squash
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
18
Summer squash
Mineral Summary Score
31
Pea
12
Summer squash

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
7%
Summer squash
Carbohydrates
14%
Pea
3%
Summer squash
Fats
2%
Pea
1%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 3.47g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 41)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.3)
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. 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.