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Summer squash vs. Pea raw — In-Depth Nutrition Comparison

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A recap on differences between summer squash and pea raw

  • Summer squash has less vitamin C, fiber, vitamin B1, vitamin K, iron, copper, vitamin A, manganese, vitamin B3, and phosphorus.
  • Pea raw covers your daily vitamin C needs 26% more than summer squash.
  • The glycemic index of pea raw is higher.

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

Infographic

Summer squash vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +94.1%
Contains more CalciumCalcium +66.7%
Contains more IronIron +320%
Contains more CopperCopper +245.1%
Contains more ZincZinc +327.6%
Contains more PhosphorusPhosphorus +184.2%
Contains more ManganeseManganese +134.3%
Contains more SeleniumSelenium +800%
~equal in Potassium ~244mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin CVitamin C +135.3%
Contains more Vitamin AVitamin A +280%
Contains more Vitamin B1Vitamin B1 +454.2%
Contains more Vitamin B3Vitamin B3 +329.2%
Contains more Vitamin KVitamin K +726.7%
Contains more FolateFolate +124.1%
Contains more CholineCholine +323.9%
~equal in Vitamin E ~0.13mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.132mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 WaterWater +20%
Contains more ProteinProtein +347.9%
Contains more FatsFats +122.2%
Contains more CarbsCarbs +331.3%
Contains more OtherOther +40.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -38%
Contains more Mono. FatMonounsaturated fat +118.8%
Contains more Poly. FatPolyunsaturated fat +110.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more GlucoseGlucose +525%
Contains more FructoseFructose +143.6%
Contains more SucroseSucrose +16533.3%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Pea raw
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 Summer squash Pea raw DV% diff.
Vitamin C 17mg 40mg 26%
Vitamin B1 0.048mg 0.266mg 18%
Vitamin K 3µg 24.8µg 18%
Fiber 1.1g 5.7g 18%
Copper 0.051mg 0.176mg 14%
Iron 0.35mg 1.47mg 14%
Phosphorus 38mg 108mg 10%
Manganese 0.175mg 0.41mg 10%
Vitamin B3 0.487mg 2.09mg 10%
Folate 29µg 65µg 9%
Zinc 0.29mg 1.24mg 9%
Protein 1.21g 5.42g 8%
Vitamin B6 0.218mg 0.169mg 4%
Magnesium 17mg 33mg 4%
Carbs 3.35g 14.45g 4%
Choline 6.7mg 28.4mg 4%
Selenium 0.2µg 1.8µg 3%
Calories 16kcal 81kcal 3%
Vitamin A 10µg 38µg 3%
Fructose 0.95g 0.39g 1%
Vitamin B2 0.142mg 0.132mg 1%
Vitamin B5 0.155mg 0.104mg 1%
Potassium 262mg 244mg 1%
Calcium 15mg 25mg 1%
Polyunsaturated fat 0.089g 0.187g 1%
Fats 0.18g 0.4g 0%
Net carbs 2.25g 8.75g N/A
Sugar 2.2g 5.67g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.12mg 0.13mg 0%
Saturated fat 0.044g 0.071g 0%
Monounsaturated fat 0.016g 0.035g 0%
Tryptophan 0.011mg 0.037mg 0%
Threonine 0.028mg 0.203mg 0%
Isoleucine 0.042mg 0.195mg 0%
Leucine 0.069mg 0.323mg 0%
Lysine 0.065mg 0.317mg 0%
Methionine 0.017mg 0.082mg 0%
Phenylalanine 0.041mg 0.2mg 0%
Valine 0.053mg 0.235mg 0%
Histidine 0.025mg 0.107mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Summer squash
35%
Pea raw
Minerals Daily Need Coverage Score
12%
Summer squash
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (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 raw
Pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pea raw
Pea raw 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Pea raw - 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.