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  6. Pumpkin vs. Summer squash

Pumpkin vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between pumpkin and summer squash

  • Pumpkin has more vitamin A, copper, vitamin E, and iron, while summer squash has more vitamin B6 and vitamin C.
  • Pumpkin covers your daily need for vitamin A, 166% more than summer squash.
  • Pumpkin contains 9 times more vitamin E than summer squash. While pumpkin contains 1.06mg of vitamin E, summer squash contains only 0.12mg.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Pumpkin, raw and Squash, summer, all varieties, raw.

Infographic

Pumpkin vs Summer squash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +128.6%
Contains more CopperCopper +149%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +41.7%
Contains more ManganeseManganese +40%
~equal in Zinc ~0.29mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +4160%
Contains more Vitamin EVitamin E +783.3%
Contains more Vitamin B3Vitamin B3 +23.2%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more CholineCholine +22.4%
Contains more Vitamin CVitamin C +88.9%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B6Vitamin B6 +257.4%
Contains more Vitamin KVitamin K +172.7%
Contains more FolateFolate +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.048mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Summer squash DV% diff.
Vitamin A 426µg 10µg 46%
Vitamin B6 0.061mg 0.218mg 12%
Vitamin C 9mg 17mg 9%
Copper 0.127mg 0.051mg 8%
Iron 0.8mg 0.35mg 6%
Vitamin E 1.06mg 0.12mg 6%
Folate 16µg 29µg 3%
Vitamin B5 0.298mg 0.155mg 3%
Vitamin K 1.1µg 3µg 2%
Potassium 340mg 262mg 2%
Fiber 0.5g 1.1g 2%
Vitamin B2 0.11mg 0.142mg 2%
Manganese 0.125mg 0.175mg 2%
Calories 26kcal 16kcal 1%
Polyunsaturated fat 0.005g 0.089g 1%
Vitamin B3 0.6mg 0.487mg 1%
Fructose 0.95g 1%
Calcium 21mg 15mg 1%
Phosphorus 44mg 38mg 1%
Magnesium 12mg 17mg 1%
Carbs 6.5g 3.35g 1%
Protein 1g 1.21g 0%
Fats 0.1g 0.18g 0%
Net carbs 6g 2.25g N/A
Sugar 2.76g 2.2g N/A
Zinc 0.32mg 0.29mg 0%
Sodium 1mg 2mg 0%
Selenium 0.3µg 0.2µg 0%
Vitamin B1 0.05mg 0.048mg 0%
Saturated fat 0.052g 0.044g 0%
Choline 8.2mg 6.7mg 0%
Monounsaturated fat 0.013g 0.016g 0%
Tryptophan 0.012mg 0.011mg 0%
Threonine 0.029mg 0.028mg 0%
Isoleucine 0.031mg 0.042mg 0%
Leucine 0.046mg 0.069mg 0%
Lysine 0.054mg 0.065mg 0%
Methionine 0.011mg 0.017mg 0%
Phenylalanine 0.032mg 0.041mg 0%
Valine 0.035mg 0.053mg 0%
Histidine 0.016mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more CarbsCarbs +94%
Contains more OtherOther +29%
Contains more ProteinProtein +21%
Contains more FatsFats +80%
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -15.4%
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +1680%

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/168448/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.