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  6. Pea vs. Winter squash

Pea vs. Winter squash — In-Depth Nutrition Comparison

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How are Pea and Winter squash different?

  • Pea is higher in Vitamin B5, Vitamin B1, Vitamin K, Manganese, Phosphorus, Iron, Fiber, Folate, and Copper, however, Winter squash is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin B5 from Pea is 3055% higher.
  • Pea contains 16 times more Vitamin B1 than Winter squash. While Pea contains 0.259mg of Vitamin B1, Winter squash contains only 0.016mg.

Peas, green, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.

Infographic

Pea vs Winter 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pea
Pea
9
:
1
Winter squash
Winter squash
Contains more Calcium +22.7%
Contains more Iron +250%
Contains more Magnesium +200%
Contains more Phosphorus +515.8%
Contains more Potassium +12.4%
Contains more Zinc +440.9%
Contains more Copper +111%
Contains more Manganese +180.7%
Contains more Selenium +375%
Contains less Sodium -66.7%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +22.7%
Contains more Iron +250%
Contains more Magnesium +200%
Contains more Phosphorus +515.8%
Contains more Potassium +12.4%
Contains more Zinc +440.9%
Contains more Copper +111%
Contains more Manganese +180.7%
Contains more Selenium +375%
Contains less Sodium -66.7%

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
Pea
9
:
1
Winter squash
Winter squash
Contains more Vitamin E +16.7%
Contains more Vitamin C +47.9%
Contains more Vitamin B1 +1518.8%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +308.3%
Contains more Vitamin B5 +65284.6%
Contains more Vitamin B6 +34.2%
Contains more Folate +215%
Contains more Vitamin K +488.6%
Contains more Vitamin A +552.1%
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +16.7%
Contains more Vitamin C +47.9%
Contains more Vitamin B1 +1518.8%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +308.3%
Contains more Vitamin B5 +65284.6%
Contains more Vitamin B6 +34.2%
Contains more Folate +215%
Contains more Vitamin K +488.6%
Contains more Vitamin A +552.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea
Pea
3
:
2
Winter squash
Winter squash
Contains more Protein +502.2%
Contains more Carbs +76.6%
Contains more Other +31.4%
Contains more Fats +59.1%
Contains more Water +14.6%
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +502.2%
Contains more Carbs +76.6%
Contains more Other +31.4%
Contains more Fats +59.1%
Contains more Water +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea
Pea
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +36.8%
Contains more Polyunsaturated fat +44.1%
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +36.8%
Contains more Polyunsaturated fat +44.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea Winter squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pea Winter squash Opinion
Net carbs 10.13g 6.05g Pea
Protein 5.36g 0.89g Pea
Fats 0.22g 0.35g Winter squash
Carbs 15.63g 8.85g Pea
Calories 84kcal 37kcal Pea
Fructose 0.41g Pea
Sugar 5.93g 3.3g Winter squash
Fiber 5.5g 2.8g Pea
Calcium 27mg 22mg Pea
Iron 1.54mg 0.44mg Pea
Magnesium 39mg 13mg Pea
Phosphorus 117mg 19mg Pea
Potassium 271mg 241mg Pea
Sodium 3mg 1mg Winter squash
Zinc 1.19mg 0.22mg Pea
Copper 0.173mg 0.082mg Pea
Manganese 0.525mg 0.187mg Pea
Selenium 1.9µg 0.4µg Pea
Vitamin A 801IU 5223IU Winter squash
Vitamin A RAE 40µg 261µg Winter squash
Vitamin E 0.14mg 0.12mg Pea
Vitamin C 14.2mg 9.6mg Pea
Vitamin B1 0.259mg 0.016mg Pea
Vitamin B2 0.149mg 0.067mg Pea
Vitamin B3 2.021mg 0.495mg Pea
Vitamin B5 153mg 0.234mg Pea
Vitamin B6 0.216mg 0.161mg Pea
Folate 63µg 20µg Pea
Vitamin K 25.9µg 4.4µg Pea
Tryptophan 0.037mg 0.013mg Pea
Threonine 0.201mg 0.027mg Pea
Isoleucine 0.193mg 0.035mg Pea
Leucine 0.32mg 0.05mg Pea
Lysine 0.314mg 0.033mg Pea
Methionine 0.081mg 0.011mg Pea
Phenylalanine 0.198mg 0.035mg Pea
Valine 0.232mg 0.038mg Pea
Histidine 0.105mg 0.017mg Pea
Saturated Fat 0.039g 0.072g Pea
Monounsaturated Fat 0.019g 0.026g Winter squash
Polyunsaturated fat 0.102g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
798%
Pea
38%
Winter squash
Minerals Daily Need Coverage Score
34%
Pea
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 41)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.033g)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.