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  6. Pumpkin seed vs. Pigeon pea raw

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

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The main differences between Pumpkin seed and Pigeon pea raw

  • Pumpkin seed has more Zinc, and Magnesium, however, Pigeon pea raw has more Folate, Manganese, Vitamin B1, Copper, Phosphorus, Vitamin B5, Iron, and Vitamin B6.
  • Daily need coverage for Folate from Pigeon pea raw is 112% higher.
  • Pigeon pea raw has 4 times less Zinc than Pumpkin seed. Pumpkin seed has 10.3mg of Zinc, while Pigeon pea raw 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 raw 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.
Pumpkin seed
Pumpkin seed
2
:
8
Pigeon pea raw
Pigeon pea raw
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%
Contains more Manganese +261.1%
Equal in Sodium - 17
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Pigeon pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
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%
Contains more Manganese +261.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
2
:
6
Pigeon pea raw
Pigeon pea raw
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%
Pumpkin seed
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%
Pigeon pea raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
3
Pigeon pea raw
Pigeon pea raw
Contains more Fats +1202%
Contains more Other +10.5%
Contains more Protein +17%
Contains more Carbs +16.8%
Contains more Water +135.3%
Equal in Other - 3.44
Pumpkin seed
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
Pigeon pea raw
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more Fats +1202%
Contains more Other +10.5%
Contains more Protein +17%
Contains more Carbs +16.8%
Contains more Water +135.3%
Equal in Other - 3.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Pigeon pea raw
Pigeon pea raw
Contains more Monounsaturated Fat +50166.7%
Contains more Polyunsaturated fat +986.5%
Contains less Saturated Fat -91%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Pigeon pea raw
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains more Monounsaturated Fat +50166.7%
Contains more Polyunsaturated fat +986.5%
Contains less Saturated Fat -91%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Pigeon pea raw Opinion
Net carbs 35.35g 47.78g Pigeon pea raw
Protein 18.55g 21.7g Pigeon pea raw
Fats 19.4g 1.49g Pumpkin seed
Carbs 53.75g 62.78g Pigeon pea raw
Calories 446kcal 343kcal Pumpkin seed
Fiber 18.4g 15g Pumpkin seed
Calcium 55mg 130mg Pigeon pea raw
Iron 3.31mg 5.23mg Pigeon pea raw
Magnesium 262mg 183mg Pumpkin seed
Phosphorus 92mg 367mg Pigeon pea raw
Potassium 919mg 1392mg Pigeon pea raw
Sodium 18mg 17mg Pigeon pea raw
Zinc 10.3mg 2.76mg Pumpkin seed
Copper 0.69mg 1.057mg Pigeon pea raw
Manganese 0.496mg 1.791mg Pigeon pea raw
Selenium 8.2µg Pigeon pea raw
Vitamin A 62IU 28IU Pumpkin seed
Vitamin A RAE 3µg 1µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.643mg Pigeon pea raw
Vitamin B2 0.052mg 0.187mg Pigeon pea raw
Vitamin B3 0.286mg 2.965mg Pigeon pea raw
Vitamin B5 0.056mg 1.266mg Pigeon pea raw
Vitamin B6 0.037mg 0.283mg Pigeon pea raw
Folate 9µg 456µg Pigeon pea raw
Tryptophan 0.326mg 0.212mg Pumpkin seed
Threonine 0.683mg 0.767mg Pigeon pea raw
Isoleucine 0.956mg 0.785mg Pumpkin seed
Leucine 1.572mg 1.549mg Pumpkin seed
Lysine 1.386mg 1.521mg Pigeon pea raw
Methionine 0.417mg 0.243mg Pumpkin seed
Phenylalanine 0.924mg 1.858mg Pigeon pea raw
Valine 1.491mg 0.937mg Pumpkin seed
Histidine 0.515mg 0.774mg Pigeon pea raw
Saturated Fat 3.67g 0.33g Pigeon pea raw
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 raw
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 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
4%
Pumpkin seed
62%
Pigeon pea raw
Minerals Daily Need Coverage Score
103%
Pumpkin seed
135%
Pigeon pea raw

Comparison summary

Which food contains less Sodium?
Pigeon pea raw
Pigeon pea raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pigeon pea raw
Pigeon pea raw is lower in Saturated Fat (difference - 3.34g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Pigeon pea raw
Pigeon pea raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pigeon pea raw
Pigeon pea raw 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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Pigeon pea raw - 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.