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Summer squash vs Pea - In-Depth Nutrition Comparison

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A recap on differences between Summer squash and Pea

  • Summer squash has less Vitamin C, Fiber, Vitamin B1, Vitamin K, Iron, Copper, Manganese, Vitamin B3, Phosphorus and Folate.
  • Pea covers your daily Vitamin C needs 26% more than Summer squash.

Food varieties used in this article are Squash, summer, all varieties, raw and Peas, green, raw.

Infographic

Summer squash vs 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
:
6
Pea
Contains less Sodium -60%
Contains more Iron +320%
Contains more Calcium +66.7%
Contains more Magnesium +94.1%
Contains more Copper +245.1%
Contains more Zinc +327.6%
Contains more Phosphorus +184.2%
Equal in Potassium - 244
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Contains less Sodium -60%
Contains more Iron +320%
Contains more Calcium +66.7%
Contains more Magnesium +94.1%
Contains more Copper +245.1%
Contains more Zinc +327.6%
Contains more Phosphorus +184.2%
Equal in Potassium - 244

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 B5 +49%
Contains more Vitamin B6 +29%
Contains more Vitamin C +135.3%
Contains more Vitamin A +282.5%
Contains more Vitamin B1 +454.2%
Contains more Vitamin B3 +329.2%
Contains more Vitamin K +726.7%
Contains more Folate +124.1%
Equal in Vitamin E - 0.13
Equal in Vitamin B2 - 0.132
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +29%
Contains more Vitamin C +135.3%
Contains more Vitamin A +282.5%
Contains more Vitamin B1 +454.2%
Contains more Vitamin B3 +329.2%
Contains more Vitamin K +726.7%
Contains more Folate +124.1%
Equal in Vitamin E - 0.13
Equal in Vitamin B2 - 0.132

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Summer squash
39
Pea
Mineral Summary Score
12
Summer squash
31
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 the food
Protein
7%
Summer squash
33%
Pea
Carbohydrates
3%
Summer squash
14%
Pea
Fats
1%
Summer squash
2%
Pea

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Pea
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Summer squash
Summer squash contains less Sugars (difference - 3.47g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 41)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.3)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Summer squash Pea Opinion
Calories 16 81 Pea
Protein 1.21 5.42 Pea
Fats 0.18 0.4 Pea
Vitamin C 17 40 Pea
Carbs 3.35 14.45 Pea
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 1.47 Pea
Calcium 15 25 Pea
Potassium 262 244 Summer squash
Magnesium 17 33 Pea
Sugars 2.2 5.67 Summer squash
Fiber 1.1 5.7 Pea
Copper 0.051 0.176 Pea
Zinc 0.29 1.24 Pea
Starch
Phosphorus 38 108 Pea
Sodium 2 5 Summer squash
Vitamin A 200 765 Pea
Vitamin E 0.12 0.13 Pea
Vitamin D 0 0
Vitamin B1 0.048 0.266 Pea
Vitamin B2 0.142 0.132 Summer squash
Vitamin B3 0.487 2.09 Pea
Vitamin B5 0.155 0.104 Summer squash
Vitamin B6 0.218 0.169 Summer squash
Vitamin B12 0 0
Vitamin K 3 24.8 Pea
Folate 29 65 Pea
Trans Fat 0 0
Saturated Fat 0.044 0.071 Summer squash
Monounsaturated Fat 0.016 0.035 Pea
Polyunsaturated fat 0.089 0.187 Pea
Tryptophan 0.011 0.037 Pea
Threonine 0.028 0.203 Pea
Isoleucine 0.042 0.195 Pea
Leucine 0.069 0.323 Pea
Lysine 0.065 0.317 Pea
Methionine 0.017 0.082 Pea
Phenylalanine 0.041 0.2 Pea
Valine 0.053 0.235 Pea
Histidine 0.025 0.107 Pea
Fructose 0.95 0.39 Summer squash

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.