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  6. Zucchini vs. Pumpkin

Zucchini vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between Zucchini and Pumpkin

  • Zucchini has more Vitamin C, and Vitamin B6, however, Pumpkin is richer in Vitamin A RAE.
  • Pumpkin covers your daily Vitamin A RAE needs 31% more than Zucchini.
  • Pumpkin has 4 times less Vitamin C than Zucchini. Zucchini has 17.9mg of Vitamin C, while Pumpkin has 4.7mg.

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

Infographic

Zucchini vs Pumpkin infographic
Infographic link

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.
Zucchini
Zucchini
6
:
3
Pumpkin
Pumpkin
Contains more Magnesium +100%
Contains more Phosphorus +26.7%
Contains more Potassium +13.5%
Contains more Zinc +39.1%
Contains more Manganese +98.9%
Contains more Iron +54.1%
Contains less Sodium -87.5%
Contains more Copper +71.7%
Equal in Calcium - 15
Equal in Selenium - 0.2
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Magnesium +100%
Contains more Phosphorus +26.7%
Contains more Potassium +13.5%
Contains more Zinc +39.1%
Contains more Manganese +98.9%
Contains more Iron +54.1%
Contains less Sodium -87.5%
Contains more Copper +71.7%
Equal in Calcium - 15
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.
Zucchini
Zucchini
8
:
2
Pumpkin
Pumpkin
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%
Contains more Vitamin A +2777.5%
Contains more Vitamin E +566.7%
Equal in Vitamin B3 - 0.413
Equal in Vitamin B5 - 0.201
Zucchini
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%
Pumpkin
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%
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%
Contains more Vitamin A +2777.5%
Contains more Vitamin E +566.7%
Equal in Vitamin B3 - 0.413
Equal in Vitamin B5 - 0.201

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
3
:
2
Pumpkin
Pumpkin
Contains more Protein +68.1%
Contains more Fats +357.1%
Contains more Carbs +57.6%
Equal in Water - 93.69
Equal in Other - 0.62
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +68.1%
Contains more Fats +357.1%
Contains more Carbs +57.6%
Equal in Water - 93.69
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +2175%
Contains less Saturated Fat -56%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +2175%
Contains less Saturated Fat -56%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Pumpkin
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 Zucchini Pumpkin Opinion
Net carbs 2.11g 3.8g Pumpkin
Protein 1.21g 0.72g Zucchini
Fats 0.32g 0.07g Zucchini
Carbs 3.11g 4.9g Pumpkin
Calories 17kcal 20kcal Pumpkin
Fructose 1.38g Zucchini
Sugar 2.5g 2.08g Pumpkin
Fiber 1g 1.1g Pumpkin
Calcium 16mg 15mg Zucchini
Iron 0.37mg 0.57mg Pumpkin
Magnesium 18mg 9mg Zucchini
Phosphorus 38mg 30mg Zucchini
Potassium 261mg 230mg Zucchini
Sodium 8mg 1mg Pumpkin
Zinc 0.32mg 0.23mg Zucchini
Copper 0.053mg 0.091mg Pumpkin
Manganese 0.177mg 0.089mg Zucchini
Selenium 0.2µg 0.2µg
Vitamin A 200IU 5755IU Pumpkin
Vitamin A RAE 10µg 288µg Pumpkin
Vitamin E 0.12mg 0.8mg Pumpkin
Vitamin C 17.9mg 4.7mg Zucchini
Vitamin B1 0.045mg 0.031mg Zucchini
Vitamin B2 0.094mg 0.078mg Zucchini
Vitamin B3 0.451mg 0.413mg Zucchini
Vitamin B5 0.204mg 0.201mg Zucchini
Vitamin B6 0.163mg 0.044mg Zucchini
Folate 24µg 9µg Zucchini
Vitamin K 4.3µg 0.8µg Zucchini
Tryptophan 0.01mg 0.009mg Zucchini
Threonine 0.029mg 0.021mg Zucchini
Isoleucine 0.044mg 0.023mg Zucchini
Leucine 0.071mg 0.034mg Zucchini
Lysine 0.067mg 0.039mg Zucchini
Methionine 0.018mg 0.008mg Zucchini
Phenylalanine 0.043mg 0.023mg Zucchini
Valine 0.054mg 0.025mg Zucchini
Histidine 0.026mg 0.011mg Zucchini
Saturated Fat 0.084g 0.037g Pumpkin
Monounsaturated Fat 0.011g 0.009g Zucchini
Polyunsaturated fat 0.091g 0.004g 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
Zucchini Pumpkin
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
16%
Zucchini
37%
Pumpkin
Minerals Daily Need Coverage Score
12%
Zucchini
11%
Pumpkin

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