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Pumpkin vs Zucchini - In-Depth Nutrition Comparison

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How are Pumpkin and Zucchini different?

  • Pumpkin is higher in Vitamin A RAE, Copper, Vitamin E , and Iron, however Zucchini is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin A RAE from Pumpkin is 46% higher.
  • Pumpkin contains 9 times more Vitamin E than Zucchini. While Pumpkin contains 1.06mg of Vitamin E , Zucchini contains only 0.12mg.

Pumpkin, raw and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Pumpkin vs Zucchini 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
6
:
1
Zucchini
Zucchini
Contains more Calcium +31.3%
Contains more Iron +116.2%
Contains more Phosphorus +15.8%
Contains more Potassium +30.3%
Contains less Sodium -87.5%
Contains more Copper +139.6%
Contains more Magnesium +50%
Equal in Zinc - 0.32
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +31.3%
Contains more Iron +116.2%
Contains more Phosphorus +15.8%
Contains more Potassium +30.3%
Contains less Sodium -87.5%
Contains more Copper +139.6%
Contains more Magnesium +50%
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
Pumpkin
Pumpkin
6
:
4
Zucchini
Zucchini
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 Folate +50%
Contains more Vitamin K +290.9%
Equal in Vitamin B1 - 0.045
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%
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%
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 Folate +50%
Contains more Vitamin K +290.9%
Equal in Vitamin B1 - 0.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Zucchini
Zucchini
Contains more Carbs +109%
Contains more Other +40.4%
Contains more Protein +21%
Contains more Fats +220%
Equal in Water - 94.79
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Carbs +109%
Contains more Other +40.4%
Contains more Protein +21%
Contains more Fats +220%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +1720%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +1720%

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 Zucchini
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Pumpkin Zucchini Opinion
Net carbs 6g 2.11g Pumpkin
Protein 1g 1.21g Zucchini
Fats 0.1g 0.32g Zucchini
Carbs 6.5g 3.11g Pumpkin
Calories 26kcal 17kcal Pumpkin
Fructose 1.38g Zucchini
Sugar 2.76g 2.5g Zucchini
Fiber 0.5g 1g Zucchini
Calcium 21mg 16mg Pumpkin
Iron 0.8mg 0.37mg Pumpkin
Magnesium 12mg 18mg Zucchini
Phosphorus 44mg 38mg Pumpkin
Potassium 340mg 261mg Pumpkin
Sodium 1mg 8mg Pumpkin
Zinc 0.32mg 0.32mg
Copper 0.127mg 0.053mg Pumpkin
Vitamin A 8513IU 200IU Pumpkin
Vitamin A RAE 426µg 10µg Pumpkin
Vitamin E 1.06mg 0.12mg Pumpkin
Vitamin C 9mg 17.9mg Zucchini
Vitamin B1 0.05mg 0.045mg Pumpkin
Vitamin B2 0.11mg 0.094mg Pumpkin
Vitamin B3 0.6mg 0.451mg Pumpkin
Vitamin B5 0.298mg 0.204mg Pumpkin
Vitamin B6 0.061mg 0.163mg Zucchini
Folate 16µg 24µg Zucchini
Vitamin K 1.1µg 4.3µg Zucchini
Tryptophan 0.012mg 0.01mg Pumpkin
Threonine 0.029mg 0.029mg
Isoleucine 0.031mg 0.044mg Zucchini
Leucine 0.046mg 0.071mg Zucchini
Lysine 0.054mg 0.067mg Zucchini
Methionine 0.011mg 0.018mg Zucchini
Phenylalanine 0.032mg 0.043mg Zucchini
Valine 0.035mg 0.054mg Zucchini
Histidine 0.016mg 0.026mg Zucchini
Saturated Fat 0.052g 0.084g Pumpkin
Monounsaturated Fat 0.013g 0.011g Pumpkin
Polyunsaturated fat 0.005g 0.091g 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
Pumpkin Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
18%
Pumpkin
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.26g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 49)
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 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.