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Zucchini vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Zucchini
Zucchini contains less Sugars (difference - 0.26g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 60)
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 - 0.032g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Pumpkin
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Zucchini Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
15
Zucchini
53
Pumpkin
Mineral Summary Score
9
Zucchini
12
Pumpkin

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +50%
Contains more Iron +116.2%
Contains more Calcium +31.3%
Contains more Potassium +30.3%
Contains more Copper +139.6%
Contains more Phosphorus +15.8%
Contains less Sodium -87.5%
Equal in Zinc - 0.32
Contains more Magnesium +50%
Contains more Iron +116.2%
Contains more Calcium +31.3%
Contains more Potassium +30.3%
Contains more Copper +139.6%
Contains more Phosphorus +15.8%
Contains less Sodium -87.5%
Equal in Zinc - 0.32

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +98.9%
Contains more Vitamin B6 +167.2%
Contains more Vitamin K +290.9%
Contains more Vitamin A +4156.5%
Contains more Vitamin E +783.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +17%
Contains more Vitamin B3 +33%
Contains more Vitamin B5 +46.1%
Contains more Vitamin C +98.9%
Contains more Vitamin B6 +167.2%
Contains more Vitamin K +290.9%
Contains more Vitamin A +4156.5%
Contains more Vitamin E +783.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +17%
Contains more Vitamin B3 +33%
Contains more Vitamin B5 +46.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Zucchini
6%
Pumpkin
Carbohydrates
3%
Zucchini
7%
Pumpkin
Fats
1%
Zucchini
0%
Pumpkin

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Zucchini Pumpkin Opinion
Calories 17 26 Pumpkin
Protein 1.21 1 Zucchini
Fats 0.32 0.1 Zucchini
Vitamin C 17.9 9 Zucchini
Carbs 3.11 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.37 0.8 Pumpkin
Calcium 16 21 Pumpkin
Potassium 261 340 Pumpkin
Magnesium 18 12 Zucchini
Sugars 2.5 2.76 Pumpkin
Fiber 1 0.5 Zucchini
Copper 0.053 0.127 Pumpkin
Zinc 0.32 0.32
Starch 0 Zucchini
Phosphorus 38 44 Pumpkin
Sodium 8 1 Pumpkin
Vitamin A 200 8513 Pumpkin
Vitamin E 0.12 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.045 0.05 Pumpkin
Vitamin B2 0.094 0.11 Pumpkin
Vitamin B3 0.451 0.6 Pumpkin
Vitamin B5 0.204 0.298 Pumpkin
Vitamin B6 0.163 0.061 Zucchini
Vitamin B12 0 0
Vitamin K 4.3 1.1 Zucchini
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.084 0.052 Pumpkin
Monounsaturated Fat 0.011 0.013 Pumpkin
Polyunsaturated fat 0.091 0.005 Zucchini
Tryptophan 0.01 0.012 Pumpkin
Threonine 0.029 0.029
Isoleucine 0.044 0.031 Zucchini
Leucine 0.071 0.046 Zucchini
Lysine 0.067 0.054 Zucchini
Methionine 0.018 0.011 Zucchini
Phenylalanine 0.043 0.032 Zucchini
Valine 0.054 0.035 Zucchini
Histidine 0.026 0.016 Zucchini
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.