Peas vs. Squash
Nutrition comparison of Peas and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and squash:
- Both squash and peas are high in Vitamin C, dietary fiber and potassium.
- Pea has more thiamin, riboflavin, niacin and folate, however, squash contains more pantothenic acid.
- Squash has 51% less calories than pea.
- Squash has more beta-carotene and alpha-carotene than pea, however, pea contains more lutein + zeaxanthin than squash.
- Squash is a great source of calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Peas (Peas, green, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 51% less calories than pea - squash has 40 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, peas is heavier in protein, much lighter in carbs and similar to squash for fat. Peas has a macronutrient ratio of 26:69:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Squash | |
|---|---|---|
| Protein | 26% | 8% |
| Carbohydrates | 69% | 91% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and peas contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both squash and peas are high in dietary fiber. Pea has 78% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Squash and peas contain similar amounts of sugar - squash has 2g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 502% more protein than squash - squash has 0.9g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both squash and peas are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both squash and peas are high in Vitamin C. Pea has 165% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 13 times more Vitamin A than pea - squash has 558ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Squash and peas contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 23 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin and folate, however, squash contains more pantothenic acid. Both peas and squash contain significant amounts of Vitamin B6.
| Peas | Squash | |
|---|---|---|
| Thiamin | 0.266 MG | 0.072 MG |
| Riboflavin | 0.132 MG | 0.017 MG |
| Niacin | 2.09 MG | 0.969 MG |
| Pantothenic acid | 0.104 MG | 0.359 MG |
| Vitamin B6 | 0.169 MG | 0.124 MG |
| Folate | 65 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 64% more calcium than pea - squash has 41mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 145% more iron than squash - squash has 0.6mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both squash and peas are high in potassium. Squash has 16% more potassium than pea - squash has 284mg 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, squash has more beta-carotene and alpha-carotene than pea per 100 grams, however, pea contains more lutein + zeaxanthin than squash per 100 grams.
| Peas | Squash | |
|---|---|---|
| beta-carotene | 449 UG | 4570 UG |
| alpha-carotene | 21 UG | 1130 UG |
| lutein + zeaxanthin | 2477 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peas and squash contain significant amounts of alpha linoleic acid (ALA).
| Peas | Squash | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.024 G |
| Total | 0.035 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than squash per 100 grams.
| Peas | Squash | |
|---|---|---|
| linoleic acid | 0.152 G | 0.014 G |
| Total | 0.152 G | 0.014 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.
Peas g
()
|
Daily Values (%) |
Cooked Squash 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 squash or peas contain more calories in 100 grams?Squash has 50% less calories than pea - squash has 40 calories in 100g and pea has 81 calories.
Does squash or peas have more carbohydrates?
By weight, squash and peas contain similar amounts of carbs - squash has 10.5g of carbs for 100g and pea has 14.5g of carbohydrates.
Does squash or peas contain more potassium?
Both squash and peas are high in potassium. Squash has 20% more potassium than pea - squash has 284mg of potassium in 100 grams and pea has 244mg of potassium.