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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, Copper, Vitamin E , and Iron, however Zucchini is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin A 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.

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Pumpkin vs Zucchini 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 +116.2%
Contains more Calcium +31.3%
Contains more Potassium +30.3%
Contains more Copper +139.6%
Contains more Phosphorus +15.8%
Contains less Sodium -87.5%
Contains more Magnesium +50%
Equal in Zinc - 0.32
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% 18% 9% 17% 2%
Contains more Iron +116.2%
Contains more Calcium +31.3%
Contains more Potassium +30.3%
Contains more Copper +139.6%
Contains more Phosphorus +15.8%
Contains less Sodium -87.5%
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
:
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 Vitamin K +290.9%
Contains more Folate +50%
Equal in Vitamin B1 - 0.045
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
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 Vitamin K +290.9%
Contains more Folate +50%
Equal in Vitamin B1 - 0.045

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
16
Zucchini
Mineral Summary Score
18
Pumpkin
12
Zucchini

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%
Zucchini
Carbohydrates
7%
Pumpkin
3%
Zucchini
Fats
0%
Pumpkin
1%
Zucchini

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Zucchini
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?
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.

All nutrients comparison - raw data values

Nutrient Pumpkin Zucchini Opinion
Calories 26 17 Pumpkin
Protein 1 1.21 Zucchini
Fats 0.1 0.32 Zucchini
Vitamin C 9 17.9 Zucchini
Net carbs 6 2.109999895095825 Pumpkin
Carbs 6.5 3.11 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.37 Pumpkin
Calcium 21 16 Pumpkin
Potassium 340 261 Pumpkin
Magnesium 12 18 Zucchini
Sugar 2.76 2.5 Zucchini
Fiber 0.5 1 Zucchini
Copper 0.127 0.053 Pumpkin
Zinc 0.32 0.32
Starch 0 Zucchini
Phosphorus 44 38 Pumpkin
Sodium 1 8 Pumpkin
Vitamin A 8513 200 Pumpkin
Vitamin E 1.06 0.12 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.045 Pumpkin
Vitamin B2 0.11 0.094 Pumpkin
Vitamin B3 0.6 0.451 Pumpkin
Vitamin B5 0.298 0.204 Pumpkin
Vitamin B6 0.061 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 1.1 4.3 Zucchini
Folate 16 24 Zucchini
Trans Fat 0 0
Saturated Fat 0.052 0.084 Pumpkin
Monounsaturated Fat 0.013 0.011 Pumpkin
Polyunsaturated fat 0.005 0.091 Zucchini
Tryptophan 0.012 0.01 Pumpkin
Threonine 0.029 0.029
Isoleucine 0.031 0.044 Zucchini
Leucine 0.046 0.071 Zucchini
Lysine 0.054 0.067 Zucchini
Methionine 0.011 0.018 Zucchini
Phenylalanine 0.032 0.043 Zucchini
Valine 0.035 0.054 Zucchini
Histidine 0.016 0.026 Zucchini
Fructose 1.38 Zucchini

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.