Peas vs. Pumpkin Puree
Nutrition comparison of Peas and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and pumpkin puree:
- Both pumpkin puree and peas are high in dietary fiber and potassium.
- Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
- Pea is an excellent source of Vitamin C.
- Pumpkin puree has 58% less calories than pea.
- Pumpkin puree has more beta-carotene and alpha-carotene than pea, however, pea contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Peas (Peas, green, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 58% less calories than pea - pumpkin puree has 34 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, peas is heavier in protein, lighter in carbs and similar to pumpkin puree for fat. Peas has a macronutrient ratio of 26:69:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Pumpkin Puree | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 69% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 44% less carbohydrates than pea - pumpkin puree has 8.1g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both pumpkin puree and peas are high in dietary fiber. Pea has 97% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Pumpkin puree and peas contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 393% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both pumpkin puree and peas are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 852% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 19 times more Vitamin A than pea - pumpkin puree has 778ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Pumpkin puree and peas contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pumpkin puree and peas contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
| Peas | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.266 MG | 0.024 MG |
| Riboflavin | 0.132 MG | 0.054 MG |
| Niacin | 2.09 MG | 0.367 MG |
| Pantothenic acid | 0.104 MG | 0.4 MG |
| Vitamin B6 | 0.169 MG | 0.056 MG |
| Folate | 65 UG | 12 UG |
Minerals
calcium
Pumpkin puree and peas contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pumpkin puree and peas contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both pumpkin puree and peas are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and pea has 244mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than pea per 100 grams, however, pea contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Peas | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 449 UG | 6940 UG |
| alpha-carotene | 21 UG | 4795 UG |
| lutein + zeaxanthin | 2477 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Peas | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.008 G |
| Total | 0.035 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than pumpkin puree per 100 grams.
| Peas | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.152 G | 0.007 G |
| Total | 0.152 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peas (Peas, green, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Peas g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or peas contain more calories in 100 grams?Pumpkin puree has 60% less calories than pea - pumpkin puree has 34 calories in 100g and pea has 81 calories.
Does pumpkin puree or peas have more carbohydrates?
By weight, pumpkin puree has 40% fewer carbohydrates than pea - pumpkin puree has 8.1g of carbs for 100g and pea has 14.5g of carbohydrates.
Does pumpkin puree or peas contain more potassium?
Both pumpkin puree and peas are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and pea has 244mg of potassium.