Pumpkin Seeds vs. Sprouted Peas
Nutrition comparison of Pumpkin Seeds and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and sprouted peas:
- Both pumpkin seeds and sprouted peas are high in calories, iron, potassium and protein.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber.
- Sprouted pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sprouted pea has signficantly less saturated fat than pumpkin seed.
- Sprouted pea has signficantly more Vitamin C than pumpkin seed.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and sprouted peas are high in calories. Pumpkin seed has 260% more calories than sprouted pea - pumpkin seed has 446 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to sprouted peas per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Sprouted Peas | |
|---|---|---|
| Protein | 16% | 24% |
| Carbohydrates | 46% | 72% |
| Fat | 38% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and sprouted pea has 50% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - pumpkin seed has 18.4g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Both pumpkin seeds and sprouted peas are high in protein. Pumpkin seed has 111% more protein than sprouted pea - pumpkin seed has 18.6g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Sprouted pea has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and sprouted pea has 10.4mg of Vitamin C.
Vitamin A
Pumpkin seeds and sprouted peas contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pumpkin Seeds | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.034 MG | 0.225 MG |
| Riboflavin | 0.052 MG | 0.155 MG |
| Niacin | 0.286 MG | 3.088 MG |
| Pantothenic acid | 0.056 MG | 1.029 MG |
| Vitamin B6 | 0.037 MG | 0.265 MG |
| Folate | 9 UG | 144 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 53% more calcium than sprouted pea - pumpkin seed has 55mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Both pumpkin seeds and sprouted peas are high in iron. Pumpkin seed has 46% more iron than sprouted pea - pumpkin seed has 3.3mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Both pumpkin seeds and sprouted peas are high in potassium. Pumpkin seed has 141% more potassium than sprouted pea - pumpkin seed has 919mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin seeds and sprouted peas contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.061 G |
| Total | 0.077 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than sprouted pea per 100 grams.
| Pumpkin Seeds | Sprouted Peas | |
|---|---|---|
| linoleic acid | 8.759 G | 0.265 G |
| Total | 8.759 G | 0.265 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Pumpkin Seeds 64g
(
cup
)
|
Daily Values (%) |
Sprouted Peas 120g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 285KCAL 14% |
|
91% | calories | 5% |
|
149KCAL 7% | |
| 34G 14% |
|
3% | carbohydrates | 5% |
|
33G 13% | |
| 12G 47% |
|
>999% | dietary fiber | 5% |
|
||
| 12G 19% |
|
>999% | total fat | 5% |
|
0.82G 1% | |
| 2.3G 13% |
|
>999% | saturated fat | 5% |
|
0.15G 1% | |
| 3.9G | >999% | monounsaturated fat | 5% | 0.07G | |||
| 5.7G | >999% | polyunsaturated fat | 5% | 0.39G | |||
| 12MG 1% |
|
5% | sodium | 100% |
|
24MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.9UG 0.3% |
|
>999% | Vitamin A | 5% |
|
||
| 0.19MG 0.3% |
|
5% | Vitamin C | >999% |
|
12MG 17% | |
| 35MG 4% |
|
5% | calcium | 23% |
|
43MG 4% | |
| 2.1MG 12% |
|
5% | iron | 29% |
|
2.7MG 15% | |
| 168MG 54% |
|
151% | magnesium | 5% |
|
67MG 22% | |
| 588MG 26% |
|
29% | potassium | 5% |
|
457MG 20% | |
| 0.02MG 2% |
|
5% | thiamin (Vit B1) | >999% |
|
0.27MG 25% | |
| 0.03MG 3% |
|
5% | riboflavin (Vit B2) | 532% |
|
0.19MG 17% | |
| 0.18MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
3.7MG 27% | |
| 0.02MG 2% |
|
5% | Vitamin B6 | >999% |
|
0.32MG 25% | |
| 0.04MG 1% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
1.2MG 25% | |
| 5.8UG 1% |
|
5% | folate (Vit B9) | >999% |
|
173UG 43% | |
| 12G 24% |
|
9% | protein | 5% |
|
11G 21% | |
| 0.44MG 37% |
|
33% | copper | 5% |
|
0.33MG 27% | |
| 0.32MG 18% |
|
5% | manganese | 66% |
|
0.53MG 29% | |
| 59MG 8% |
|
5% | phosphorus | 236% |
|
198MG 28% | |
|
|
5% | selenium | >999% |
|
0.72UG 1% | ||
| 6.6MG 82% |
|
408% | zinc | 5% |
|
1.3MG 16% | |
| 2.9G | 5% | Water | >999% | 75G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, choline, Vitamin K, cholesterol, trans fat, sugar. |
|||||||
FAQ
Does pumpkin seeds or sprouted peas contain more calories in 100 grams?Both pumpkin seeds and sprouted peas are high in calories. Pumpkin seed has 260% more calories than sprouted pea - pumpkin seed has 446 calories in 100g and sprouted pea has 124 calories.
Does pumpkin seeds or sprouted peas have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and sprouted pea has 50% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does pumpkin seeds or sprouted peas contain more iron?
Both pumpkin seeds and sprouted peas are high in iron. Pumpkin seed has 50% more iron than sprouted pea - pumpkin seed has 3.3mg of iron in 100 grams and sprouted pea has 2.3mg of iron.
Does pumpkin seeds or sprouted peas contain more potassium?
Both pumpkin seeds and sprouted peas are high in potassium. Pumpkin seed has 140% more potassium than sprouted pea - pumpkin seed has 919mg of potassium in 100 grams and sprouted pea has 381mg of potassium.