Raw Pumpkin Seeds vs. Peas
Nutrition comparison of Raw Pumpkin Seeds and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pumpkin seeds
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and peas:
- Both peas and raw pumpkin seeds are high in dietary fiber and potassium.
- Pea is an excellent source of Vitamin C.
- Raw pumpkin seed has 75% less sugar than pea.
- Raw pumpkin seed has more niacin, however, pea contains more pantothenic acid.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and pea has 86% less calories than raw pumpkin seed - pea has 81 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Peas | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 7% | 70% |
| Fat | 73% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Peas and raw pumpkin seeds contain similar amounts of carbs - pea has 14.5g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both peas and raw pumpkin seeds are high in dietary fiber. Pea is very similar to pea for dietary fiber - pea has 5.7g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 75% less sugar than pea - pea has 5.7g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 458% more protein than pea - pea has 5.4g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and pea has 99% less saturated fat than raw pumpkin seed - pea has 0.07g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 20 times more Vitamin C than raw pumpkin seed - pea has 40mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Pea has 37 times more Vitamin A than raw pumpkin seed - pea has 38ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 15 times more Vitamin E than pea - pea has 0.13mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Peas and raw pumpkin seeds contain similar amounts of Vitamin K - pea has 24.8ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more niacin, however, pea contains more pantothenic acid. Both raw pumpkin seeds and peas contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Raw Pumpkin Seeds | Peas | |
|---|---|---|
| Thiamin | 0.273 MG | 0.266 MG |
| Riboflavin | 0.153 MG | 0.132 MG |
| Niacin | 4.987 MG | 2.09 MG |
| Pantothenic acid | ~ | 0.104 MG |
| Vitamin B6 | 0.143 MG | 0.169 MG |
| Folate | 58 UG | 65 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 84% more calcium than pea - pea has 25mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 500% more iron than pea - pea has 1.5mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both peas and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 232% more potassium than pea - pea has 244mg of potassium per 100 grams and raw pumpkin seed has 809mg 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,
| Raw Pumpkin Seeds | Peas | |
|---|---|---|
| beta-carotene | 9 UG | 449 UG |
| alpha-carotene | 1 UG | 21 UG |
| lutein + zeaxanthin | 74 UG | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than pea per 100 grams.
| Raw Pumpkin Seeds | Peas | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.035 G |
| Total | 0.12 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than pea per 100 grams.
| Raw Pumpkin Seeds | Peas | |
|---|---|---|
| linoleic acid | 20.71 G | 0.152 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 G | 0.152 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Raw Pumpkin Seeds or Peas .
Note: The specific food items compared are: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Peas (Peas, green, raw) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Peas 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 peas or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and pea has 90% less calories than raw pumpkin seed - pea has 81 calories in 100g and raw pumpkin seed has 559 calories.
Does peas or raw pumpkin seeds have more carbohydrates?
By weight, peas and raw pumpkin seeds contain similar amounts of carbs - pea has 14.5g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does peas or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 500% more iron than pea - pea has 1.5mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does peas or raw pumpkin seeds contain more potassium?
Both peas and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 230% more potassium than pea - pea has 244mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.