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  6. Zucchini vs. Pea raw

Zucchini vs. Pea raw — In-Depth Nutrition Comparison

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Differences between Zucchini and Pea raw

  • Zucchini contains less Vitamin C, Fiber, Vitamin B1, Vitamin K, Iron, Copper, Folate, Vitamin B3, Manganese, and Phosphorus than Pea raw.
  • Pea raw's daily need coverage for Vitamin C is 25% higher.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Peas, green, raw.

Infographic

Zucchini 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.
Zucchini
Zucchini
1
:
9
Pea raw
Pea raw
Contains more Calcium +56.3%
Contains more Iron +297.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +184.2%
Contains less Sodium -37.5%
Contains more Zinc +287.5%
Contains more Copper +232.1%
Contains more Manganese +131.6%
Contains more Selenium +800%
Equal in Potassium - 244
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Calcium +56.3%
Contains more Iron +297.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +184.2%
Contains less Sodium -37.5%
Contains more Zinc +287.5%
Contains more Copper +232.1%
Contains more Manganese +131.6%
Contains more Selenium +800%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Zucchini
Zucchini
1
:
9
Pea raw
Pea raw
Contains more Vitamin B5 +96.2%
Contains more Vitamin A +282.5%
Contains more Vitamin C +123.5%
Contains more Vitamin B1 +491.1%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +363.4%
Contains more Folate +170.8%
Contains more Vitamin K +476.7%
Equal in Vitamin E - 0.13
Equal in Vitamin B6 - 0.169
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Contains more Vitamin B5 +96.2%
Contains more Vitamin A +282.5%
Contains more Vitamin C +123.5%
Contains more Vitamin B1 +491.1%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +363.4%
Contains more Folate +170.8%
Contains more Vitamin K +476.7%
Equal in Vitamin E - 0.13
Equal in Vitamin B6 - 0.169

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Pea raw
Pea raw
Contains more Water +20.2%
Contains more Protein +347.9%
Contains more Fats +25%
Contains more Carbs +364.6%
Contains more Other +52.6%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Pea raw
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 Water +20.2%
Contains more Protein +347.9%
Contains more Fats +25%
Contains more Carbs +364.6%
Contains more Other +52.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
3
Pea raw
Pea raw
Contains less Saturated Fat -15.5%
Contains more Monounsaturated Fat +218.2%
Contains more Polyunsaturated fat +105.5%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains less Saturated Fat -15.5%
Contains more Monounsaturated Fat +218.2%
Contains more Polyunsaturated fat +105.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
2
Pea raw
Pea raw
Contains more Glucose +791.7%
Contains more Fructose +253.8%
Contains more Sucrose +9880%
Contains more Maltose +∞%
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pea raw
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 Glucose +791.7%
Contains more Fructose +253.8%
Contains more Sucrose +9880%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Pea raw Opinion
Net carbs 2.11g 8.75g Pea raw
Protein 1.21g 5.42g Pea raw
Fats 0.32g 0.4g Pea raw
Carbs 3.11g 14.45g Pea raw
Calories 17kcal 81kcal Pea raw
Fructose 1.38g 0.39g Zucchini
Sugar 2.5g 5.67g Zucchini
Fiber 1g 5.7g Pea raw
Calcium 16mg 25mg Pea raw
Iron 0.37mg 1.47mg Pea raw
Magnesium 18mg 33mg Pea raw
Phosphorus 38mg 108mg Pea raw
Potassium 261mg 244mg Zucchini
Sodium 8mg 5mg Pea raw
Zinc 0.32mg 1.24mg Pea raw
Copper 0.053mg 0.176mg Pea raw
Manganese 0.177mg 0.41mg Pea raw
Selenium 0.2µg 1.8µg Pea raw
Vitamin A 200IU 765IU Pea raw
Vitamin A RAE 10µg 38µg Pea raw
Vitamin E 0.12mg 0.13mg Pea raw
Vitamin C 17.9mg 40mg Pea raw
Vitamin B1 0.045mg 0.266mg Pea raw
Vitamin B2 0.094mg 0.132mg Pea raw
Vitamin B3 0.451mg 2.09mg Pea raw
Vitamin B5 0.204mg 0.104mg Zucchini
Vitamin B6 0.163mg 0.169mg Pea raw
Folate 24µg 65µg Pea raw
Vitamin K 4.3µg 24.8µg Pea raw
Tryptophan 0.01mg 0.037mg Pea raw
Threonine 0.029mg 0.203mg Pea raw
Isoleucine 0.044mg 0.195mg Pea raw
Leucine 0.071mg 0.323mg Pea raw
Lysine 0.067mg 0.317mg Pea raw
Methionine 0.018mg 0.082mg Pea raw
Phenylalanine 0.043mg 0.2mg Pea raw
Valine 0.054mg 0.235mg Pea raw
Histidine 0.026mg 0.107mg Pea raw
Saturated Fat 0.084g 0.071g Pea raw
Monounsaturated Fat 0.011g 0.035g Pea raw
Polyunsaturated fat 0.091g 0.187g Pea raw
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
39%
Pea raw
Minerals Daily Need Coverage Score
12%
Zucchini
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 3.17g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 39)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.1)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.