Pumpkin vs. Zucchini — In-Depth Nutrition Comparison
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How are pumpkin and zucchini different?
- Pumpkin is higher in vitamin A, copper, vitamin E, and iron; however, zucchini is richer in vitamin C and vitamin B6.
- Daily need coverage for vitamin A for pumpkin is 166% higher.
- Pumpkin contains 9 times more vitamin E than zucchini. While pumpkin contains 1.06mg of vitamin E, zucchini contains only 0.12mg.
- Zucchini has a lower glycemic index (15) than pumpkin (52).
Pumpkin, raw and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.
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 CalciumCalcium | +31.3% |
| Contains more PotassiumPotassium | +30.3% |
| Contains more IronIron | +116.2% |
| Contains more CopperCopper | +139.6% |
| Contains more PhosphorusPhosphorus | +15.8% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more ManganeseManganese | +41.6% |
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 AVitamin A | +4160% |
| Contains more Vitamin EVitamin E | +783.3% |
| Contains more Vitamin B2Vitamin B2 | +17% |
| Contains more Vitamin B3Vitamin B3 | +33% |
| Contains more Vitamin B5Vitamin B5 | +46.1% |
| Contains more Vitamin CVitamin C | +98.9% |
| Contains more Vitamin B6Vitamin B6 | +167.2% |
| Contains more Vitamin KVitamin K | +290.9% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +15.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 10µg | 46% |
| Vitamin C | 9mg | 17.9mg | 10% |
| Vitamin B6 | 0.061mg | 0.163mg | 8% |
| Copper | 0.127mg | 0.053mg | 8% |
| Vitamin E | 1.06mg | 0.12mg | 6% |
| Iron | 0.8mg | 0.37mg | 5% |
| Vitamin K | 1.1µg | 4.3µg | 3% |
| Vitamin B5 | 0.298mg | 0.204mg | 2% |
| Fiber | 0.5g | 1g | 2% |
| Manganese | 0.125mg | 0.177mg | 2% |
| Folate | 16µg | 24µg | 2% |
| Potassium | 340mg | 261mg | 2% |
| Fructose | 1.38g | 2% | |
| Vitamin B3 | 0.6mg | 0.451mg | 1% |
| Calcium | 21mg | 16mg | 1% |
| Phosphorus | 44mg | 38mg | 1% |
| Magnesium | 12mg | 18mg | 1% |
| Carbs | 6.5g | 3.11g | 1% |
| Polyunsaturated fat | 0.005g | 0.091g | 1% |
| Vitamin B2 | 0.11mg | 0.094mg | 1% |
| Calories | 26kcal | 17kcal | 0% |
| Protein | 1g | 1.21g | 0% |
| Fats | 0.1g | 0.32g | 0% |
| Net carbs | 6g | 2.11g | N/A |
| Sugar | 2.76g | 2.5g | N/A |
| Zinc | 0.32mg | 0.32mg | 0% |
| Sodium | 1mg | 8mg | 0% |
| Selenium | 0.3µg | 0.2µg | 0% |
| Vitamin B1 | 0.05mg | 0.045mg | 0% |
| Choline | 8.2mg | 9.5mg | 0% |
| Saturated fat | 0.052g | 0.084g | 0% |
| Monounsaturated fat | 0.013g | 0.011g | 0% |
| Tryptophan | 0.012mg | 0.01mg | 0% |
| Threonine | 0.029mg | 0.029mg | 0% |
| Isoleucine | 0.031mg | 0.044mg | 0% |
| Leucine | 0.046mg | 0.071mg | 0% |
| Lysine | 0.054mg | 0.067mg | 0% |
| Methionine | 0.011mg | 0.018mg | 0% |
| Phenylalanine | 0.032mg | 0.043mg | 0% |
| Valine | 0.035mg | 0.054mg | 0% |
| Histidine | 0.016mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +109% |
| Contains more OtherOther | +40.4% |
| Contains more ProteinProtein | +21% |
| Contains more FatsFats | +220% |
~equal in
Water
~94.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -38.1% |
| Contains more Mono. FatMonounsaturated fat | +18.2% |
| Contains more Poly. FatPolyunsaturated fat | +1720% |