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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 RAE, Copper, Vitamin E , and Iron, while Summer squash has more Vitamin B6, and Vitamin C.
  • Pumpkin covers your daily need of Vitamin A RAE 46% 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pumpkin
Pumpkin
7
:
1
Summer squash
Summer squash
Contains more Calcium +40%
Contains more Iron +128.6%
Contains more Phosphorus +15.8%
Contains more Potassium +29.8%
Contains less Sodium -50%
Contains more Zinc +10.3%
Contains more Copper +149%
Contains more Magnesium +41.7%
Equal in Zinc - 0.29
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +40%
Contains more Iron +128.6%
Contains more Phosphorus +15.8%
Contains more Potassium +29.8%
Contains less Sodium -50%
Contains more Zinc +10.3%
Contains more Copper +149%
Contains more Magnesium +41.7%
Equal in Zinc - 0.29

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
Pumpkin
Pumpkin
5
:
5
Summer squash
Summer squash
Contains more Vitamin A +4156.5%
Contains more Vitamin E +783.3%
Contains more Vitamin B3 +23.2%
Contains more Vitamin B5 +92.3%
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B6 +257.4%
Contains more Folate +81.3%
Contains more Vitamin K +172.7%
Equal in Vitamin B1 - 0.048
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Summer squash
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% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +4156.5%
Contains more Vitamin E +783.3%
Contains more Vitamin B3 +23.2%
Contains more Vitamin B5 +92.3%
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B6 +257.4%
Contains more Folate +81.3%
Contains more Vitamin K +172.7%
Equal in Vitamin B1 - 0.048

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Summer squash
Summer squash
Contains more Carbs +94%
Contains more Other +29%
Contains more Protein +21%
Contains more Fats +80%
Equal in Water - 94.64
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Carbs +94%
Contains more Other +29%
Contains more Protein +21%
Contains more Fats +80%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
0
:
3
Summer squash
Summer squash
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +1680%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +1680%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Summer squash Opinion
Net carbs 6g 2.25g Pumpkin
Protein 1g 1.21g Summer squash
Fats 0.1g 0.18g Summer squash
Carbs 6.5g 3.35g Pumpkin
Calories 26kcal 16kcal Pumpkin
Fructose 0.95g Summer squash
Sugar 2.76g 2.2g Summer squash
Fiber 0.5g 1.1g Summer squash
Calcium 21mg 15mg Pumpkin
Iron 0.8mg 0.35mg Pumpkin
Magnesium 12mg 17mg Summer squash
Phosphorus 44mg 38mg Pumpkin
Potassium 340mg 262mg Pumpkin
Sodium 1mg 2mg Pumpkin
Zinc 0.32mg 0.29mg Pumpkin
Copper 0.127mg 0.051mg Pumpkin
Vitamin A 8513IU 200IU Pumpkin
Vitamin A RAE 426µg 10µg Pumpkin
Vitamin E 1.06mg 0.12mg Pumpkin
Vitamin C 9mg 17mg Summer squash
Vitamin B1 0.05mg 0.048mg Pumpkin
Vitamin B2 0.11mg 0.142mg Summer squash
Vitamin B3 0.6mg 0.487mg Pumpkin
Vitamin B5 0.298mg 0.155mg Pumpkin
Vitamin B6 0.061mg 0.218mg Summer squash
Folate 16µg 29µg Summer squash
Vitamin K 1.1µg 3µg Summer squash
Tryptophan 0.012mg 0.011mg Pumpkin
Threonine 0.029mg 0.028mg Pumpkin
Isoleucine 0.031mg 0.042mg Summer squash
Leucine 0.046mg 0.069mg Summer squash
Lysine 0.054mg 0.065mg Summer squash
Methionine 0.011mg 0.017mg Summer squash
Phenylalanine 0.032mg 0.041mg Summer squash
Valine 0.035mg 0.053mg Summer squash
Histidine 0.016mg 0.025mg Summer squash
Saturated Fat 0.052g 0.044g Summer squash
Monounsaturated Fat 0.013g 0.016g Summer squash
Polyunsaturated fat 0.005g 0.089g Summer squash

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Pumpkin
18%
Summer squash
Minerals Daily Need Coverage Score
18%
Pumpkin
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 51)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.