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  6. Pumpkin vs. Pea

Pumpkin vs. Pea — In-Depth Nutrition Comparison

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How are Pumpkin and Pea different?

  • Pumpkin is richer in Vitamin A RAE, while Pea is higher in Vitamin B5, Vitamin K, Vitamin B1, Manganese, Fiber, Folate, Vitamin B6, Phosphorus, and Iron.
  • Pea covers your daily need of Vitamin B5 3056% more than Pumpkin.
  • Pumpkin contains 7 times more Vitamin A RAE than Pea. Pumpkin contains 288µg of Vitamin A RAE, while Pea contains 40µg.

Pumpkin, cooked, boiled, drained, without salt and Peas, green, cooked, boiled, drained, without salt types were used in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin
Pumpkin
1
:
9
Pea
Pea
Contains less Sodium -66.7%
Contains more Calcium +80%
Contains more Iron +170.2%
Contains more Magnesium +333.3%
Contains more Phosphorus +290%
Contains more Potassium +17.8%
Contains more Zinc +417.4%
Contains more Copper +90.1%
Contains more Manganese +489.9%
Contains more Selenium +850%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains less Sodium -66.7%
Contains more Calcium +80%
Contains more Iron +170.2%
Contains more Magnesium +333.3%
Contains more Phosphorus +290%
Contains more Potassium +17.8%
Contains more Zinc +417.4%
Contains more Copper +90.1%
Contains more Manganese +489.9%
Contains more Selenium +850%

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
Pumpkin
2
:
8
Pea
Pea
Contains more Vitamin A +618.5%
Contains more Vitamin E +471.4%
Contains more Vitamin C +202.1%
Contains more Vitamin B1 +735.5%
Contains more Vitamin B2 +91%
Contains more Vitamin B3 +389.3%
Contains more Vitamin B5 +76019.4%
Contains more Vitamin B6 +390.9%
Contains more Folate +600%
Contains more Vitamin K +3137.5%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Vitamin A +618.5%
Contains more Vitamin E +471.4%
Contains more Vitamin C +202.1%
Contains more Vitamin B1 +735.5%
Contains more Vitamin B2 +91%
Contains more Vitamin B3 +389.3%
Contains more Vitamin B5 +76019.4%
Contains more Vitamin B6 +390.9%
Contains more Folate +600%
Contains more Vitamin K +3137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Pea
Pea
Contains more Water +20.3%
Contains more Protein +644.4%
Contains more Fats +214.3%
Contains more Carbs +219%
Contains more Other +48.4%
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Water +20.3%
Contains more Protein +644.4%
Contains more Fats +214.3%
Contains more Carbs +219%
Contains more Other +48.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Pea
Pea
Contains more Monounsaturated Fat +111.1%
Contains more Polyunsaturated fat +2450%
Equal in Saturated Fat - 0.039
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +111.1%
Contains more Polyunsaturated fat +2450%
Equal in Saturated Fat - 0.039

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Pea
Lower in Sugar ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Pea Opinion
Net carbs 3.8g 10.13g Pea
Protein 0.72g 5.36g Pea
Fats 0.07g 0.22g Pea
Carbs 4.9g 15.63g Pea
Calories 20kcal 84kcal Pea
Fructose 0.41g Pea
Sugar 2.08g 5.93g Pumpkin
Fiber 1.1g 5.5g Pea
Calcium 15mg 27mg Pea
Iron 0.57mg 1.54mg Pea
Magnesium 9mg 39mg Pea
Phosphorus 30mg 117mg Pea
Potassium 230mg 271mg Pea
Sodium 1mg 3mg Pumpkin
Zinc 0.23mg 1.19mg Pea
Copper 0.091mg 0.173mg Pea
Manganese 0.089mg 0.525mg Pea
Selenium 0.2µg 1.9µg Pea
Vitamin A 5755IU 801IU Pumpkin
Vitamin A RAE 288µg 40µg Pumpkin
Vitamin E 0.8mg 0.14mg Pumpkin
Vitamin C 4.7mg 14.2mg Pea
Vitamin B1 0.031mg 0.259mg Pea
Vitamin B2 0.078mg 0.149mg Pea
Vitamin B3 0.413mg 2.021mg Pea
Vitamin B5 0.201mg 153mg Pea
Vitamin B6 0.044mg 0.216mg Pea
Folate 9µg 63µg Pea
Vitamin K 0.8µg 25.9µg Pea
Tryptophan 0.009mg 0.037mg Pea
Threonine 0.021mg 0.201mg Pea
Isoleucine 0.023mg 0.193mg Pea
Leucine 0.034mg 0.32mg Pea
Lysine 0.039mg 0.314mg Pea
Methionine 0.008mg 0.081mg Pea
Phenylalanine 0.023mg 0.198mg Pea
Valine 0.025mg 0.232mg Pea
Histidine 0.011mg 0.105mg Pea
Saturated Fat 0.037g 0.039g Pumpkin
Monounsaturated Fat 0.009g 0.019g Pea
Polyunsaturated fat 0.004g 0.102g 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

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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
37%
Pumpkin
798%
Pea
Minerals Daily Need Coverage Score
11%
Pumpkin
34%
Pea

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 2)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.