Peas vs Pumpkin: Nutrition & Calories Compare

Discovering the Nutritional Gems: Peas and Pumpkin

Peas and pumpkin may seem like ordinary vegetables, but they are, in fact, nutritional powerhouses. Both offer a range of health benefits and are versatile ingredients in the kitchen. Whether you're whipping up a hearty soup or looking for a nutritious snack, understanding the nutritional differences between peas and pumpkin can help you make informed dietary choices.

The Nutritional Face-Off

When it comes to calories, peas contain 81 calories per 100 grams, making them higher in energy compared to pumpkin, which has only 26 calories for the same weight. This makes pumpkin an excellent choice for those watching their calorie intake.

In terms of carbohydrates, peas have 14.45 grams, significantly more than pumpkin's 6.5 grams. However, it's not just about the quantity; the quality of these carbs matters too. Peas offer a substantial amount of fiber—5.1 grams, aiding in digestion and making them a great option for maintaining a healthy gut. Pumpkin, on the other hand, has a minimal 0.5 grams of fiber.

Both vegetables are low in fat, with peas having 0.4 grams and pumpkin only 0.1 grams. This makes them suitable additions to a heart-healthy diet.

When it comes to protein, peas are the clear winner with 5.42 grams compared to pumpkin's 1 gram. This makes peas an excellent plant-based protein source for vegetarians and vegans alike.

Minerals and Vitamins: The Essentials

Peas and pumpkin are both rich in vitamins and minerals, though their profiles differ. Peas offer more iron, magnesium, and zinc, important for energy production, immune function, and overall health. Pumpkin, however, boasts a higher content of potassium, which is vital for heart health and muscle function.

The vitamin content is where pumpkin truly shines, especially in terms of vitamin A, with a whopping 7384 IU compared to peas' 765 IU. This makes pumpkin an excellent choice for eye health and immune support. However, peas provide a good amount of vitamin C and vitamin K, essential for skin health and blood clotting.

Conclusion: Balancing Your Plate

Both peas and pumpkin have their unique nutritional profiles, making them valuable additions to a balanced diet. Whether you're looking for a low-calorie option rich in vitamin A like pumpkin or a protein and fiber-rich choice like peas, incorporating these vegetables into your meals can contribute to a healthy, varied diet. Remember, the key to nutrition is variety, and enjoying both of these vegetables can provide a wide range of nutrients beneficial for your health.