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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, Copper, Vitamin E , and Iron, while Summer squash has more Vitamin B6, and Vitamin C.
  • Pumpkin covers your daily need of Vitamin A 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +128.6%
Contains more Calcium +40%
Contains more Potassium +29.8%
Contains more Copper +149%
Contains more Zinc +10.3%
Contains more Phosphorus +15.8%
Contains less Sodium -50%
Contains more Magnesium +41.7%
Equal in Zinc - 0.29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +128.6%
Contains more Calcium +40%
Contains more Potassium +29.8%
Contains more Copper +149%
Contains more Zinc +10.3%
Contains more Phosphorus +15.8%
Contains less Sodium -50%
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
:
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 Vitamin K +172.7%
Contains more Folate +81.3%
Equal in Vitamin B1 - 0.048
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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 Vitamin K +172.7%
Contains more Folate +81.3%
Equal in Vitamin B1 - 0.048

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
18
Summer squash
Mineral Summary Score
18
Pumpkin
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
7%
Summer squash
Carbohydrates
7%
Pumpkin
3%
Summer squash
Fats
0%
Pumpkin
1%
Summer squash

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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Pumpkin Summer squash Opinion
Calories 26 16 Pumpkin
Protein 1 1.21 Summer squash
Fats 0.1 0.18 Summer squash
Vitamin C 9 17 Summer squash
Net carbs 6 2.25 Pumpkin
Carbs 6.5 3.35 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.35 Pumpkin
Calcium 21 15 Pumpkin
Potassium 340 262 Pumpkin
Magnesium 12 17 Summer squash
Sugar 2.76 2.2 Summer squash
Fiber 0.5 1.1 Summer squash
Copper 0.127 0.051 Pumpkin
Zinc 0.32 0.29 Pumpkin
Starch
Phosphorus 44 38 Pumpkin
Sodium 1 2 Pumpkin
Vitamin A 8513 200 Pumpkin
Vitamin E 1.06 0.12 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.048 Pumpkin
Vitamin B2 0.11 0.142 Summer squash
Vitamin B3 0.6 0.487 Pumpkin
Vitamin B5 0.298 0.155 Pumpkin
Vitamin B6 0.061 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 1.1 3 Summer squash
Folate 16 29 Summer squash
Trans Fat 0 0
Saturated Fat 0.052 0.044 Summer squash
Monounsaturated Fat 0.013 0.016 Summer squash
Polyunsaturated fat 0.005 0.089 Summer squash
Tryptophan 0.012 0.011 Pumpkin
Threonine 0.029 0.028 Pumpkin
Isoleucine 0.031 0.042 Summer squash
Leucine 0.046 0.069 Summer squash
Lysine 0.054 0.065 Summer squash
Methionine 0.011 0.017 Summer squash
Phenylalanine 0.032 0.041 Summer squash
Valine 0.035 0.053 Summer squash
Histidine 0.016 0.025 Summer squash
Fructose 0.95 Summer squash

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.