Pumpkin Seeds vs. Peas
Nutrition comparison of 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
pumpkin seeds
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and peas:
- Both pumpkin seeds and peas are high in dietary fiber and potassium.
- Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Pea has signficantly less saturated fat than pumpkin seed.
- Pea is an excellent source of Vitamin C.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and pea has 82% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Peas | |
|---|---|---|
| Protein | 16% | 26% |
| Carbohydrates | 46% | 69% |
| Fat | 38% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pea has 73% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both pumpkin seeds and peas are high in dietary fiber. Pumpkin seed has 223% more dietary fiber than pea - pumpkin seed has 18.4g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Pumpkin seed has less sugar than pea - pea has 5.7g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 242% more protein than pea - pumpkin seed has 18.6g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Pea has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g 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 132 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has 11 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Peas and pumpkin seeds contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Pea has more Vitamin K than pumpkin seed - pea has 24.8ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pumpkin seeds and peas contain significant amounts of pantothenic acid.
| Pumpkin Seeds | Peas | |
|---|---|---|
| Thiamin | 0.034 MG | 0.266 MG |
| Riboflavin | 0.052 MG | 0.132 MG |
| Niacin | 0.286 MG | 2.09 MG |
| Pantothenic acid | 0.056 MG | 0.104 MG |
| Vitamin B6 | 0.037 MG | 0.169 MG |
| Folate | 9 UG | 65 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 120% more calcium than pea - pumpkin seed has 55mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 125% more iron than pea - pumpkin seed has 3.3mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both pumpkin seeds and peas are high in potassium. Pumpkin seed has 277% more potassium than pea - pumpkin seed has 919mg of potassium per 100 grams and pea has 244mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than pea per 100 grams.
| Pumpkin Seeds | Peas | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.035 G |
| Total | 0.077 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than pea per 100 grams.
| Pumpkin Seeds | Peas | |
|---|---|---|
| linoleic acid | 8.759 G | 0.152 G |
| Total | 8.759 G | 0.152 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 Peas (Peas, green, 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 pumpkin seeds or peas contain more calories in 100 grams?Pumpkin seed is high in calories and pea has 80% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and pea has 81 calories.
Does pumpkin seeds or peas have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pea has 70% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and pea has 14.5g of carbohydrates.
Does pumpkin seeds or peas contain more iron?
Pumpkin seed is an abundant source of iron and it has 130% more iron than pea - pumpkin seed has 3.3mg of iron in 100 grams and pea has 1.5mg of iron.
Does pumpkin seeds or peas contain more potassium?
Both pumpkin seeds and peas are high in potassium. Pumpkin seed has 280% more potassium than pea - pumpkin seed has 919mg of potassium in 100 grams and pea has 244mg of potassium.