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  6. Pigeon pea raw vs. Pumpkin seeds

Pigeon pea raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between pigeon pea raw and pumpkin seeds

  • Pigeon pea raw has more folate, manganese, vitamin B1, copper, phosphorus, vitamin B5, iron, and vitamin B6; however, pumpkin seeds have more zinc and magnesium.
  • Daily need coverage for folate for pigeon pea raw is 112% higher.
  • Pumpkin seeds have 23 times less vitamin B5 than pigeon pea raw. Pigeon pea raw has 1.266mg of vitamin B5, while pumpkin seeds have 0.056mg.

Food types used in this article are Pigeon peas (red gram), mature seeds, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Pigeon pea raw vs Pumpkin seeds 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +51.5%
Contains more IronIron +58%
Contains more CopperCopper +53.2%
Contains more PhosphorusPhosphorus +298.9%
Contains more ManganeseManganese +261.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +43.2%
Contains more ZincZinc +273.2%
~equal in Sodium ~18mg

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 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +1791.2%
Contains more Vitamin B2Vitamin B2 +259.6%
Contains more Vitamin B3Vitamin B3 +936.7%
Contains more Vitamin B5Vitamin B5 +2160.7%
Contains more Vitamin B6Vitamin B6 +664.9%
Contains more FolateFolate +4966.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Pumpkin seeds DV% diff.
Folate 456µg 9µg 112%
Zinc 2.76mg 10.3mg 69%
Manganese 1.791mg 0.496mg 56%
Polyunsaturated fat 0.814g 8.844g 54%
Vitamin B1 0.643mg 0.034mg 51%
Copper 1.057mg 0.69mg 41%
Phosphorus 367mg 92mg 39%
Fats 1.49g 19.4g 28%
Iron 5.23mg 3.31mg 24%
Vitamin B5 1.266mg 0.056mg 24%
Vitamin B6 0.283mg 0.037mg 19%
Magnesium 183mg 262mg 19%
Vitamin B3 2.965mg 0.286mg 17%
Saturated fat 0.33g 3.67g 15%
Monounsaturated fat 0.012g 6.032g 15%
Selenium 8.2µg 15%
Potassium 1392mg 919mg 14%
Fiber 15g 18.4g 14%
Vitamin B2 0.187mg 0.052mg 10%
Calcium 130mg 55mg 8%
Protein 21.7g 18.55g 6%
Calories 343kcal 446kcal 5%
Carbs 62.78g 53.75g 3%
Vitamin C 0mg 0.3mg 0%
Net carbs 47.78g 35.35g N/A
Sodium 17mg 18mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.212mg 0.326mg 0%
Threonine 0.767mg 0.683mg 0%
Isoleucine 0.785mg 0.956mg 0%
Leucine 1.549mg 1.572mg 0%
Lysine 1.521mg 1.386mg 0%
Methionine 0.243mg 0.417mg 0%
Phenylalanine 1.858mg 0.924mg 0%
Valine 0.937mg 1.491mg 0%
Histidine 0.774mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more ProteinProtein +17%
Contains more CarbsCarbs +16.8%
Contains more WaterWater +135.3%
Contains more FatsFats +1202%
Contains more OtherOther +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +50166.7%
Contains more Poly. FatPolyunsaturated fat +986.5%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.