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Pigeon pea vs. Pumpkin seed — In-Depth Nutrition Comparison

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A recap on differences between Pigeon pea and Pumpkin seed

  • Pigeon pea has more Folate, Vitamin B1, and Vitamin B5, however, Pumpkin seed is higher in Zinc, Magnesium, Fiber, Copper, Iron, and Potassium.
  • Pumpkin seed covers your daily Zinc needs 85% more than Pigeon pea.
  • Pumpkin seed contains 12 times less Folate than Pigeon pea. Pigeon pea contains 111µg of Folate, while Pumpkin seed contains 9µg.
  • Pigeon pea has less Saturated Fat.

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

Infographic

Pigeon pea vs Pumpkin seed 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.
Contains more Phosphorus +29.3%
Contains less Sodium -72.2%
Contains more Calcium +27.9%
Contains more Iron +198.2%
Contains more Magnesium +469.6%
Contains more Potassium +139.3%
Contains more Zinc +1044.4%
Contains more Copper +156.5%
Equal in Manganese - 0.496
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +29.3%
Contains less Sodium -72.2%
Contains more Calcium +27.9%
Contains more Iron +198.2%
Contains more Magnesium +469.6%
Contains more Potassium +139.3%
Contains more Zinc +1044.4%
Contains more Copper +156.5%
Equal in Manganese - 0.496

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.
:
Contains more Vitamin B1 +329.4%
Contains more Vitamin B2 +13.5%
Contains more Vitamin B3 +173.1%
Contains more Vitamin B5 +469.6%
Contains more Vitamin B6 +35.1%
Contains more Folate +1133.3%
Contains more Vitamin A +1966.7%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B2 +13.5%
Contains more Vitamin B3 +173.1%
Contains more Vitamin B5 +469.6%
Contains more Vitamin B6 +35.1%
Contains more Folate +1133.3%
Contains more Vitamin A +1966.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1423.3%
Contains more Protein +174.4%
Contains more Fats +5005.3%
Contains more Carbs +131.2%
Contains more Other +258.5%
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 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 Water +1423.3%
Contains more Protein +174.4%
Contains more Fats +5005.3%
Contains more Carbs +131.2%
Contains more Other +258.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +200966.7%
Contains more Polyunsaturated fat +4214.1%
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +200966.7%
Contains more Polyunsaturated fat +4214.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pigeon pea Pumpkin seed Opinion
Net carbs 16.55g 35.35g Pumpkin seed
Protein 6.76g 18.55g Pumpkin seed
Fats 0.38g 19.4g Pumpkin seed
Carbs 23.25g 53.75g Pumpkin seed
Calories 121kcal 446kcal Pumpkin seed
Fiber 6.7g 18.4g Pumpkin seed
Calcium 43mg 55mg Pumpkin seed
Iron 1.11mg 3.31mg Pumpkin seed
Magnesium 46mg 262mg Pumpkin seed
Phosphorus 119mg 92mg Pigeon pea
Potassium 384mg 919mg Pumpkin seed
Sodium 5mg 18mg Pigeon pea
Zinc 0.9mg 10.3mg Pumpkin seed
Copper 0.269mg 0.69mg Pumpkin seed
Manganese 0.501mg 0.496mg Pigeon pea
Selenium 2.9µg Pigeon pea
Vitamin A 3IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.146mg 0.034mg Pigeon pea
Vitamin B2 0.059mg 0.052mg Pigeon pea
Vitamin B3 0.781mg 0.286mg Pigeon pea
Vitamin B5 0.319mg 0.056mg Pigeon pea
Vitamin B6 0.05mg 0.037mg Pigeon pea
Folate 111µg 9µg Pigeon pea
Tryptophan 0.066mg 0.326mg Pumpkin seed
Threonine 0.239mg 0.683mg Pumpkin seed
Isoleucine 0.245mg 0.956mg Pumpkin seed
Leucine 0.483mg 1.572mg Pumpkin seed
Lysine 0.474mg 1.386mg Pumpkin seed
Methionine 0.076mg 0.417mg Pumpkin seed
Phenylalanine 0.579mg 0.924mg Pumpkin seed
Valine 0.292mg 1.491mg Pumpkin seed
Histidine 0.241mg 0.515mg Pumpkin seed
Saturated Fat 0.083g 3.67g Pigeon pea
Monounsaturated Fat 0.003g 6.032g Pumpkin seed
Polyunsaturated fat 0.205g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Pumpkin seed
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
15%
Pigeon pea
4%
Pumpkin seed
Minerals Daily Need Coverage Score
37%
Pigeon pea
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 3.587g)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.