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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, vitamin A, folate, vitamin B3, and manganese than pea raw.
  • Pea raw's daily need coverage for vitamin C is 25% higher.
  • Zucchini has a lower glycemic index. The glycemic index of zucchini is 15, while the glycemic index of pea raw is 54.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 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 more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +56.3%
Contains more IronIron +297.3%
Contains more CopperCopper +232.1%
Contains more ZincZinc +287.5%
Contains more PhosphorusPhosphorus +184.2%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +131.6%
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +96.2%
Contains more Vitamin CVitamin C +123.5%
Contains more Vitamin AVitamin A +280%
Contains more Vitamin B1Vitamin B1 +491.1%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +363.4%
Contains more Vitamin KVitamin K +476.7%
Contains more FolateFolate +170.8%
Contains more CholineCholine +198.9%
~equal in Vitamin E ~0.13mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Pea raw DV% diff.
Vitamin C 17.9mg 40mg 25%
Fiber 1g 5.7g 19%
Vitamin B1 0.045mg 0.266mg 18%
Vitamin K 4.3µg 24.8µg 17%
Iron 0.37mg 1.47mg 14%
Copper 0.053mg 0.176mg 14%
Vitamin B3 0.451mg 2.09mg 10%
Phosphorus 38mg 108mg 10%
Folate 24µg 65µg 10%
Manganese 0.177mg 0.41mg 10%
Protein 1.21g 5.42g 8%
Zinc 0.32mg 1.24mg 8%
Carbs 3.11g 14.45g 4%
Magnesium 18mg 33mg 4%
Calories 17kcal 81kcal 3%
Choline 9.5mg 28.4mg 3%
Selenium 0.2µg 1.8µg 3%
Vitamin B2 0.094mg 0.132mg 3%
Vitamin A 10µg 38µg 3%
Vitamin B5 0.204mg 0.104mg 2%
Polyunsaturated fat 0.091g 0.187g 1%
Potassium 261mg 244mg 1%
Fructose 1.38g 0.39g 1%
Calcium 16mg 25mg 1%
Fats 0.32g 0.4g 0%
Net carbs 2.11g 8.75g N/A
Sugar 2.5g 5.67g N/A
Sodium 8mg 5mg 0%
Vitamin E 0.12mg 0.13mg 0%
Vitamin B6 0.163mg 0.169mg 0%
Saturated fat 0.084g 0.071g 0%
Monounsaturated fat 0.011g 0.035g 0%
Tryptophan 0.01mg 0.037mg 0%
Threonine 0.029mg 0.203mg 0%
Isoleucine 0.044mg 0.195mg 0%
Leucine 0.071mg 0.323mg 0%
Lysine 0.067mg 0.317mg 0%
Methionine 0.018mg 0.082mg 0%
Phenylalanine 0.043mg 0.2mg 0%
Valine 0.054mg 0.235mg 0%
Histidine 0.026mg 0.107mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +20.2%
Contains more ProteinProtein +347.9%
Contains more FatsFats +25%
Contains more CarbsCarbs +364.6%
Contains more OtherOther +52.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -15.5%
Contains more Mono. FatMonounsaturated fat +218.2%
Contains more Poly. FatPolyunsaturated fat +105.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 +791.7%
Contains more FructoseFructose +253.8%
Contains more SucroseSucrose +9880%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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.