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Pigeon pea vs Pumpkin seed - In-Depth Nutrition Comparison

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The main differences between Pigeon pea and Pumpkin seed

  • Pigeon pea has more Folate, Manganese, Vitamin B1, Copper, Phosphorus, Vitamin B5, Iron, and Vitamin B6, however Pumpkin seed has more Zinc, and Magnesium.
  • Daily need coverage for Folate from Pigeon pea is 112% higher.
  • Pumpkin seed has 23 times less Vitamin B5 than Pigeon pea. Pigeon pea has 1.266mg of Vitamin B5, while Pumpkin seed has 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.

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Pigeon pea vs Pumpkin seed 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
:
Contains more Iron +58%
Contains more Calcium +136.4%
Contains more Potassium +51.5%
Contains more Copper +53.2%
Contains more Phosphorus +298.9%
Contains more Magnesium +43.2%
Contains more Zinc +273.2%
Equal in Sodium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 39% 123% 131% 353% 76% 158% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +58%
Contains more Calcium +136.4%
Contains more Potassium +51.5%
Contains more Copper +53.2%
Contains more Phosphorus +298.9%
Contains more Magnesium +43.2%
Contains more Zinc +273.2%
Equal in Sodium - 18

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
:
Contains more Vitamin B1 +1791.2%
Contains more Vitamin B2 +259.6%
Contains more Vitamin B3 +936.7%
Contains more Vitamin B5 +2160.7%
Contains more Vitamin B6 +664.9%
Contains more Folate +4966.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +121.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 161% 44% 56% 76% 66% 0% 0% 342%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin B1 +1791.2%
Contains more Vitamin B2 +259.6%
Contains more Vitamin B3 +936.7%
Contains more Vitamin B5 +2160.7%
Contains more Vitamin B6 +664.9%
Contains more Folate +4966.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +121.4%

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
62
Pigeon pea
4
Pumpkin seed
Mineral Summary Score
134
Pigeon pea
120
Pumpkin seed

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
130%
Pigeon pea
111%
Pumpkin seed
Carbohydrates
63%
Pigeon pea
54%
Pumpkin seed
Fats
7%
Pigeon pea
90%
Pumpkin seed

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.
Pigeon pea Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Pumpkin seed
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 Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 3.34g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 22)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $1.2)
Which food is richer in vitamins?
Pigeon pea
Pigeon pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Pigeon pea Pumpkin seed Opinion
Calories 343 446 Pumpkin seed
Protein 21.7 18.55 Pigeon pea
Fats 1.49 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 62.78 53.75 Pigeon pea
Cholesterol 0 0
Vitamin D 0 0
Iron 5.23 3.31 Pigeon pea
Calcium 130 55 Pigeon pea
Potassium 1392 919 Pigeon pea
Magnesium 183 262 Pumpkin seed
Sugar
Fiber 15 18.4 Pumpkin seed
Copper 1.057 0.69 Pigeon pea
Zinc 2.76 10.3 Pumpkin seed
Starch
Phosphorus 367 92 Pigeon pea
Sodium 17 18 Pigeon pea
Vitamin A 28 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.643 0.034 Pigeon pea
Vitamin B2 0.187 0.052 Pigeon pea
Vitamin B3 2.965 0.286 Pigeon pea
Vitamin B5 1.266 0.056 Pigeon pea
Vitamin B6 0.283 0.037 Pigeon pea
Vitamin B12 0 0
Vitamin K
Folate 456 9 Pigeon pea
Trans Fat 0 Pumpkin seed
Saturated Fat 0.33 3.67 Pigeon pea
Monounsaturated Fat 0.012 6.032 Pumpkin seed
Polyunsaturated fat 0.814 8.844 Pumpkin seed
Tryptophan 0.212 0.326 Pumpkin seed
Threonine 0.767 0.683 Pigeon pea
Isoleucine 0.785 0.956 Pumpkin seed
Leucine 1.549 1.572 Pumpkin seed
Lysine 1.521 1.386 Pigeon pea
Methionine 0.243 0.417 Pumpkin seed
Phenylalanine 1.858 0.924 Pigeon pea
Valine 0.937 1.491 Pumpkin seed
Histidine 0.774 0.515 Pigeon pea
Fructose

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