Peas vs. Zucchini
Nutrition comparison of Peas and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and zucchini:
- Both zucchini and peas are high in Vitamin C and potassium.
- Pea has more thiamin, niacin and folate.
- Pea is an excellent source of dietary fiber.
- Zucchini has 3.6 times less carbohydrates than pea.
- Zucchini has 3.7 times less calories than pea.
USDA sources for nutritional information: Peas (Peas, green, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 3.7 times less calories than pea - zucchini has 17 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, peas is heavier in carbs, lighter in fat and similar to zucchini for protein. Peas has a macronutrient ratio of 26:69:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Zucchini | |
|---|---|---|
| Protein | 26% | 24% |
| Carbohydrates | 69% | 62% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.6 times less carbohydrates than pea - zucchini has 3.1g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 470% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Zucchini and peas contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 348% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both zucchini and peas are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both zucchini and peas are high in Vitamin C. Pea has 123% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has 280% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Zucchini and peas contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 477% more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, niacin and folate. Both peas and zucchini contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Peas | Zucchini | |
|---|---|---|
| Thiamin | 0.266 MG | 0.045 MG |
| Riboflavin | 0.132 MG | 0.094 MG |
| Niacin | 2.09 MG | 0.451 MG |
| Pantothenic acid | 0.104 MG | 0.204 MG |
| Vitamin B6 | 0.169 MG | 0.163 MG |
| Folate | 65 UG | 24 UG |
Minerals
calcium
Pea has 56% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 297% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both zucchini and peas are high in potassium. Zucchini has a little more potassium (7%) than pea by weight - zucchini has 261mg 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, both peas and zucchini contain significant amounts of lutein + zeaxanthin.
| Peas | Zucchini | |
|---|---|---|
| beta-carotene | 449 UG | 120 UG |
| alpha-carotene | 21 UG | ~ |
| lutein + zeaxanthin | 2477 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peas and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Peas | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.061 G |
| Total | 0.035 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than zucchini per 100 grams.
| Peas | Zucchini | |
|---|---|---|
| linoleic acid | 0.152 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.152 G | 0.031 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 (%) |
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 % |
|
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 zucchini or peas contain more calories in 100 grams?Zucchini has 3.7 times less calories than pea - zucchini has 17 calories in 100g and pea has 81 calories.
Does zucchini or peas have more carbohydrates?
By weight, zucchini has 3.6 times fewer carbohydrates than pea - zucchini has 3.1g of carbs for 100g and pea has 14.5g of carbohydrates.
Does zucchini or peas contain more potassium?
Both zucchini and peas are high in potassium. Zucchini has a little more potassium ( 10%) than pea by weight - zucchini has 261mg of potassium in 100 grams and pea has 244mg of potassium.