Pea Shoots vs. Zucchini
Nutrition comparison of Pea Shoots and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pea shoots
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pea shoots and zucchini:
- Both zucchini and pea shoots are high in Vitamin C.
- Pea shoot has more thiamin, niacin and folate, however, zucchini contains more pantothenic acid.
- Pea shoot is a great source of dietary fiber.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Pea Shoots (ORGANIC PEA SHOOTS) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and pea shoots contain similar amounts of calories - zucchini has 17 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, pea shoots is heavier in carbs, lighter in fat and similar to zucchini for protein. Pea shoots has a macronutrient ratio of 23:69:8 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pea Shoots | Zucchini | |
|---|---|---|
| Protein | 23% | 24% |
| Carbohydrates | 69% | 62% |
| Fat | 8% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and pea shoots contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Pea shoot is a great source of dietary fiber and it has 140% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Zucchini and pea shoots contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Zucchini and pea shoots contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both zucchini and pea shoots are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both zucchini and pea shoots are high in Vitamin C. Pea shoot has 38% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Zucchini and pea shoots contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Zucchini and pea shoots contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Zucchini and pea shoots contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Pea shoot has more thiamin, niacin and folate, however, zucchini contains more pantothenic acid. Both pea shoots and zucchini contain significant amounts of riboflavin and Vitamin B6.
| Pea Shoots | Zucchini | |
|---|---|---|
| Thiamin | 0.1 MG | 0.045 MG |
| Riboflavin | 0.05 MG | 0.094 MG |
| Niacin | 1 MG | 0.451 MG |
| Pantothenic acid | ~ | 0.204 MG |
| Vitamin B6 | 0.1 MG | 0.163 MG |
| Folate | 62 UG | 24 UG |
Minerals
calcium
Zucchini and pea shoots contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Pea shoot has 243% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Zucchini is a great source of potassium and it has 63% more potassium than pea shoot - zucchini has 261mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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: Pea Shoots (ORGANIC PEA SHOOTS) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Pea Shoots g
()
|
Daily Values (%) |
Zucchini 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 zucchini or pea shoots contain more calories in 100 grams?Zucchini and pea shoots contain similar amounts of calories - zucchini has 17 calories in 100g and pea shoot has 35 calories.
Does zucchini or pea shoots have more carbohydrates?
By weight, zucchini and pea shoots contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and pea shoot has 7.1g of carbohydrates.