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Pumpkin vs Pea - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin and Pea?

  • Pumpkin is richer in Vitamin A RAE, yet Pea is richer in Vitamin C, Fiber, Vitamin K, Vitamin B1, Manganese, Folate, Vitamin B3, Phosphorus, and Iron.
  • Pumpkin's daily need coverage for Vitamin A RAE is 43% higher.

We used Pumpkin, raw and Peas, green, raw types in this comparison.

Infographic

Pumpkin vs Pea 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
:
6
Pea
Contains more Potassium +39.3%
Contains less Sodium -80%
Contains more Calcium +19%
Contains more Iron +83.8%
Contains more Magnesium +175%
Contains more Phosphorus +145.5%
Contains more Zinc +287.5%
Contains more Copper +38.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
Contains more Potassium +39.3%
Contains less Sodium -80%
Contains more Calcium +19%
Contains more Iron +83.8%
Contains more Magnesium +175%
Contains more Phosphorus +145.5%
Contains more Zinc +287.5%
Contains more Copper +38.6%

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
:
7
Pea
Contains more Vitamin A +1012.8%
Contains more Vitamin E +715.4%
Contains more Vitamin B5 +186.5%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +432%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +248.3%
Contains more Vitamin B6 +177%
Contains more Folate +306.3%
Contains more Vitamin K +2154.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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%
Contains more Vitamin A +1012.8%
Contains more Vitamin E +715.4%
Contains more Vitamin B5 +186.5%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +432%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +248.3%
Contains more Vitamin B6 +177%
Contains more Folate +306.3%
Contains more Vitamin K +2154.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Pea
Contains more Water +16.2%
Contains more Protein +442%
Contains more Fats +300%
Contains more Carbs +122.3%
Equal in Other - 0.87
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more Water +16.2%
Contains more Protein +442%
Contains more Fats +300%
Contains more Carbs +122.3%
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Pea
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +169.2%
Contains more Polyunsaturated fat +3640%
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +169.2%
Contains more Polyunsaturated fat +3640%

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

All nutrients comparison - raw data values

Nutrient Pumpkin Pea Opinion
Net carbs 6g 8.75g Pea
Protein 1g 5.42g Pea
Fats 0.1g 0.4g Pea
Carbs 6.5g 14.45g Pea
Calories 26kcal 81kcal Pea
Fructose 0.39g Pea
Sugar 2.76g 5.67g Pumpkin
Fiber 0.5g 5.7g Pea
Calcium 21mg 25mg Pea
Iron 0.8mg 1.47mg Pea
Magnesium 12mg 33mg Pea
Phosphorus 44mg 108mg Pea
Potassium 340mg 244mg Pumpkin
Sodium 1mg 5mg Pumpkin
Zinc 0.32mg 1.24mg Pea
Copper 0.127mg 0.176mg Pea
Vitamin A 8513IU 765IU Pumpkin
Vitamin A RAE 426µg 38µg Pumpkin
Vitamin E 1.06mg 0.13mg Pumpkin
Vitamin C 9mg 40mg Pea
Vitamin B1 0.05mg 0.266mg Pea
Vitamin B2 0.11mg 0.132mg Pea
Vitamin B3 0.6mg 2.09mg Pea
Vitamin B5 0.298mg 0.104mg Pumpkin
Vitamin B6 0.061mg 0.169mg Pea
Folate 16µg 65µg Pea
Vitamin K 1.1µg 24.8µg Pea
Tryptophan 0.012mg 0.037mg Pea
Threonine 0.029mg 0.203mg Pea
Isoleucine 0.031mg 0.195mg Pea
Leucine 0.046mg 0.323mg Pea
Lysine 0.054mg 0.317mg Pea
Methionine 0.011mg 0.082mg Pea
Phenylalanine 0.032mg 0.2mg Pea
Valine 0.035mg 0.235mg Pea
Histidine 0.016mg 0.107mg Pea
Saturated Fat 0.052g 0.071g Pumpkin
Monounsaturated Fat 0.013g 0.035g Pea
Polyunsaturated fat 0.005g 0.187g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Pumpkin
39%
Pea
Minerals Daily Need Coverage Score
18%
Pumpkin
31%
Pea

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 10)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.