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Pumpkin vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between Pumpkin and Zucchini

  • Pumpkin has more Vitamin A RAE, however, Zucchini is richer in Vitamin C, and Vitamin B6.
  • Pumpkin covers your daily Vitamin A RAE needs 31% more than Zucchini.
  • Zucchini has 7 times less Vitamin E than Pumpkin. Pumpkin has 0.8mg of Vitamin E , while Zucchini has 0.12mg.

Specific food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Pumpkin vs Zucchini infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +54.1%
Contains less Sodium -87.5%
Contains more Copper +71.7%
Contains more Magnesium +100%
Contains more Phosphorus +26.7%
Contains more Potassium +13.5%
Contains more Zinc +39.1%
Contains more Manganese +98.9%
Equal in Calcium - 16
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Iron +54.1%
Contains less Sodium -87.5%
Contains more Copper +71.7%
Contains more Magnesium +100%
Contains more Phosphorus +26.7%
Contains more Potassium +13.5%
Contains more Zinc +39.1%
Contains more Manganese +98.9%
Equal in Calcium - 16
Equal in Selenium - 0.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +2777.5%
Contains more Vitamin E +566.7%
Contains more Vitamin C +280.9%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B6 +270.5%
Contains more Folate +166.7%
Contains more Vitamin K +437.5%
Equal in Vitamin B3 - 0.451
Equal in Vitamin B5 - 0.204
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +2777.5%
Contains more Vitamin E +566.7%
Contains more Vitamin C +280.9%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B6 +270.5%
Contains more Folate +166.7%
Contains more Vitamin K +437.5%
Equal in Vitamin B3 - 0.451
Equal in Vitamin B5 - 0.204

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +57.6%
Contains more Protein +68.1%
Contains more Fats +357.1%
Equal in Water - 94.79
Equal in Other - 0.57
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Carbs +57.6%
Contains more Protein +68.1%
Contains more Fats +357.1%
Equal in Water - 94.79
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +2175%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -56%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +2175%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Zucchini
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Zucchini Opinion
Net carbs 3.8g 2.11g Pumpkin
Protein 0.72g 1.21g Zucchini
Fats 0.07g 0.32g Zucchini
Carbs 4.9g 3.11g Pumpkin
Calories 20kcal 17kcal Pumpkin
Fructose 1.38g Zucchini
Sugar 2.08g 2.5g Pumpkin
Fiber 1.1g 1g Pumpkin
Calcium 15mg 16mg Zucchini
Iron 0.57mg 0.37mg Pumpkin
Magnesium 9mg 18mg Zucchini
Phosphorus 30mg 38mg Zucchini
Potassium 230mg 261mg Zucchini
Sodium 1mg 8mg Pumpkin
Zinc 0.23mg 0.32mg Zucchini
Copper 0.091mg 0.053mg Pumpkin
Manganese 0.089mg 0.177mg Zucchini
Selenium 0.2µg 0.2µg
Vitamin A 5755IU 200IU Pumpkin
Vitamin A RAE 288µg 10µg Pumpkin
Vitamin E 0.8mg 0.12mg Pumpkin
Vitamin C 4.7mg 17.9mg Zucchini
Vitamin B1 0.031mg 0.045mg Zucchini
Vitamin B2 0.078mg 0.094mg Zucchini
Vitamin B3 0.413mg 0.451mg Zucchini
Vitamin B5 0.201mg 0.204mg Zucchini
Vitamin B6 0.044mg 0.163mg Zucchini
Folate 9µg 24µg Zucchini
Vitamin K 0.8µg 4.3µg Zucchini
Tryptophan 0.009mg 0.01mg Zucchini
Threonine 0.021mg 0.029mg Zucchini
Isoleucine 0.023mg 0.044mg Zucchini
Leucine 0.034mg 0.071mg Zucchini
Lysine 0.039mg 0.067mg Zucchini
Methionine 0.008mg 0.018mg Zucchini
Phenylalanine 0.023mg 0.043mg Zucchini
Valine 0.025mg 0.054mg Zucchini
Histidine 0.011mg 0.026mg Zucchini
Saturated Fat 0.037g 0.084g Pumpkin
Monounsaturated Fat 0.009g 0.011g Zucchini
Polyunsaturated fat 0.004g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Pumpkin
16%
Zucchini
Minerals Daily Need Coverage Score
11%
Pumpkin
12%
Zucchini

Comparison summary

Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.047g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.