Summer squash vs Pumpkin - In-Depth Nutrition Comparison
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Summary of differences between Summer squash and Pumpkin
- Summer squash has more Vitamin B6, and Vitamin C, while Pumpkin has more Vitamin A RAE, Copper, Vitamin E , and Iron.
- Pumpkin covers your daily need of Vitamin A RAE 46% more than Summer squash.
- Summer squash contains 4 times more Vitamin B6 than Pumpkin. While Summer squash contains 0.218mg of Vitamin B6, Pumpkin contains only 0.061mg.
These are the specific foods used in this comparison Squash, summer, all varieties, raw and Pumpkin, raw.
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
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Magnesium
+41.7%
Contains
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Calcium
+40%
Contains
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Iron
+128.6%
Contains
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Phosphorus
+15.8%
Contains
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Potassium
+29.8%
Contains
less
Sodium
-50%
Contains
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Zinc
+10.3%
Contains
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Copper
+149%
Contains
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Magnesium
+41.7%
Contains
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Calcium
+40%
Contains
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Iron
+128.6%
Contains
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Phosphorus
+15.8%
Contains
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Potassium
+29.8%
Contains
less
Sodium
-50%
Contains
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Zinc
+10.3%
Contains
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Copper
+149%
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
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Contains
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Vitamin C
+88.9%
Contains
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Vitamin B2
+29.1%
Contains
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Vitamin B6
+257.4%
Contains
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Folate
+81.3%
Contains
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Vitamin K
+172.7%
Contains
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Vitamin A
+4156.5%
Contains
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Vitamin E
+783.3%
Contains
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Vitamin B3
+23.2%
Contains
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Vitamin B5
+92.3%
Equal in Vitamin B1 - 0.05
Contains
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Vitamin C
+88.9%
Contains
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Vitamin B2
+29.1%
Contains
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Vitamin B6
+257.4%
Contains
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Folate
+81.3%
Contains
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Vitamin K
+172.7%
Contains
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Vitamin A
+4156.5%
Contains
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Vitamin E
+783.3%
Contains
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Vitamin B3
+23.2%
Contains
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Vitamin B5
+92.3%
Equal in Vitamin B1 - 0.05
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.25g | 6g |
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| Protein | 1.21g | 1g |
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| Fats | 0.18g | 0.1g |
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| Carbs | 3.35g | 6.5g |
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| Calories | 16kcal | 26kcal |
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| Starch | g | g | |
| Fructose | 0.95g | g |
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| Sugar | 2.2g | 2.76g |
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| Fiber | 1.1g | 0.5g |
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| Calcium | 15mg | 21mg |
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| Iron | 0.35mg | 0.8mg |
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| Magnesium | 17mg | 12mg |
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| Phosphorus | 38mg | 44mg |
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| Potassium | 262mg | 340mg |
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| Sodium | 2mg | 1mg |
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| Zinc | 0.29mg | 0.32mg |
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| Copper | 0.051mg | 0.127mg |
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| Vitamin A | 200IU | 8513IU |
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| Vitamin E | 0.12mg | 1.06mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 17mg | 9mg |
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| Vitamin B1 | 0.048mg | 0.05mg |
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| Vitamin B2 | 0.142mg | 0.11mg |
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| Vitamin B3 | 0.487mg | 0.6mg |
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| Vitamin B5 | 0.155mg | 0.298mg |
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| Vitamin B6 | 0.218mg | 0.061mg |
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| Folate | 29µg | 16µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 3µg | 1.1µg |
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| Tryptophan | 0.011mg | 0.012mg |
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| Threonine | 0.028mg | 0.029mg |
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| Isoleucine | 0.042mg | 0.031mg |
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| Leucine | 0.069mg | 0.046mg |
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| Lysine | 0.065mg | 0.054mg |
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| Methionine | 0.017mg | 0.011mg |
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| Phenylalanine | 0.041mg | 0.032mg |
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| Valine | 0.053mg | 0.035mg |
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| Histidine | 0.025mg | 0.016mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.044g | 0.052g |
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| Monounsaturated Fat | 0.016g | 0.013g |
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| Polyunsaturated fat | 0.089g | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
18
55
Mineral Summary Score
12
18
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
7%
6%
Carbohydrates
3%
7%
Fats
1%
0%
Comparison summary
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Summer squash is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 51)
Which food is cheaper?
Summer squash is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 1mg)
Which food is richer in minerals?
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.