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Pumpkin seed vs Pigeon pea - In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Pigeon pea

  • Pumpkin seed has more Zinc, and Magnesium, however Pigeon pea has more Folate, Manganese, Vitamin B1, Copper, Phosphorus, Vitamin B5, Iron, and Vitamin B6.
  • Daily need coverage for Folate from Pigeon pea is 112% higher.
  • Pigeon pea has 4 times less Zinc than Pumpkin seed. Pumpkin seed has 10.3mg of Zinc, while Pigeon pea has 2.76mg.

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

Infographic

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

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 A +121.4%
Contains more Vitamin C +∞%
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%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
Contains more Vitamin A +121.4%
Contains more Vitamin C +∞%
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%

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 seed Pigeon pea
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Pigeon pea Opinion
Net carbs 35.35g 47.78g Pigeon pea
Protein 18.55g 21.7g Pigeon pea
Fats 19.4g 1.49g Pumpkin seed
Carbs 53.75g 62.78g Pigeon pea
Calories 446kcal 343kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g 15g Pumpkin seed
Calcium 55mg 130mg Pigeon pea
Iron 3.31mg 5.23mg Pigeon pea
Magnesium 262mg 183mg Pumpkin seed
Phosphorus 92mg 367mg Pigeon pea
Potassium 919mg 1392mg Pigeon pea
Sodium 18mg 17mg Pigeon pea
Zinc 10.3mg 2.76mg Pumpkin seed
Copper 0.69mg 1.057mg Pigeon pea
Vitamin A 62IU 28IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.643mg Pigeon pea
Vitamin B2 0.052mg 0.187mg Pigeon pea
Vitamin B3 0.286mg 2.965mg Pigeon pea
Vitamin B5 0.056mg 1.266mg Pigeon pea
Vitamin B6 0.037mg 0.283mg Pigeon pea
Folate 9µg 456µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.212mg Pumpkin seed
Threonine 0.683mg 0.767mg Pigeon pea
Isoleucine 0.956mg 0.785mg Pumpkin seed
Leucine 1.572mg 1.549mg Pumpkin seed
Lysine 1.386mg 1.521mg Pigeon pea
Methionine 0.417mg 0.243mg Pumpkin seed
Phenylalanine 0.924mg 1.858mg Pigeon pea
Valine 1.491mg 0.937mg Pumpkin seed
Histidine 0.515mg 0.774mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.33g Pigeon pea
Monounsaturated Fat 6.032g 0.012g Pumpkin seed
Polyunsaturated fat 8.844g 0.814g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Pigeon pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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

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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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