Summer Squash vs. Pumpkin - What Are Their Differences?

Introduction

Summer squash and pumpkin, are they different than one another? Well, in short, yes, they are.
Their nutritional content is different, and thus, their health impacts. In addition, they are different for culinary usage, and they can't be used interchangeably since they can affect the flavor profile of the dish. 

This article will discuss the differences between summer squash and pumpkin regarding their nutritional and health impacts. 

General Differences

Pumpkins are more orange in color and bigger in size. In comparison, summer squash is a yellow zucchini. Their flavor profile is different and is peculiar for each. Pumpkins are more aromatic and flavorful. 

Their culinary uses are versatile, and both should be part of our diets since they provide numerous positive health impacts. 

You can read about summer squash vs. winter squash in this article.

Nutritional Content Comparison

This section will compare 100g of each in raw form. 

Carbs and Fiber

Pumpkins contain nearly 2 times more carbs compared to summer squash. 

However, Summer squash contains 2 times more fiber than pumpkins. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Summer squash

3

Protein: 1.21 g

Fats: 0.18 g

Carbs: 3.35 g

Water: 94.64 g

Other: 0.62 g

Pumpkin

1

Protein: 0.72 g

Fats: 0.07 g

Carbs: 4.9 g

Water: 93.69 g

Other: 0.62 g

Contains more ProteinProtein	+68.1%
Contains more FatsFats	+157.1%

Contains more CarbsCarbs

+46.3%

~equal in Water ~93.69g

~equal in Other ~0.62g

 

Vitamins 

Summer squash is richer in vitamins B2, B6, folate, and C. In comparison, pumpkin is richer in vitamins A, K, B1, beta-carotene, and vitamin E. 

It is important to mention that beta-carotene is converted into vitamin A in our bodies.

One of the main points to consider is vitamin C in summer squash. During heating and cooking, vitamin C gets denatured since it is heat-labile, thus decreasing its bioavailability. 

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.

Summer squash

7

100 g 300 g 1 slice - 9.9g1 cup, sliced - 113g1 small - 118g1 medium - 196g1 large - 323g

Pumpkin

3

100 g 300 g 1 cup, mashed - 245g

Contains more Vitamin CVitamin C	+261.7%
Contains more Vitamin B1Vitamin B1	+54.8%
Contains more Vitamin B2Vitamin B2	+82.1%
Contains more Vitamin B3Vitamin B3	+17.9%
Contains more Vitamin B6Vitamin B6	+395.5%
Contains more Vitamin KVitamin K	+275%
Contains more FolateFolate	+222.2%

Contains more Vitamin AVitamin A	+2780%
Contains more Vitamin EVitamin E	+566.7%
Contains more Vitamin B5Vitamin B5	+29.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~6.2mg

Minerals 

Summer squash is richer in manganese and magnesium. In comparison, pumpkin is richer in iron, potassium, and copper. 

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.

Summer squash

5

100 g 300 g 1 slice - 9.9g1 cup, sliced - 113g1 small - 118g1 medium - 196g1 large - 323g

Pumpkin

3

100 g 300 g 1 cup, mashed - 245g

Contains more MagnesiumMagnesium	+88.9%
Contains more PotassiumPotassium	+13.9%
Contains more ZincZinc	+26.1%
Contains more PhosphorusPhosphorus	+26.7%
Contains more ManganeseManganese	+96.6%

Contains more IronIron	+62.9%
Contains more CopperCopper	+78.4%
Contains less SodiumSodium	-50%

~equal in Calcium ~15mg

~equal in Selenium ~0.2µg

Health Impacts

We often hear people say, "Eat the rainbow". This means eating different types of vegetables and fruits during the day and each season. Pumpkins and summer squash are mostly used during the fall season. Ever wondered why these orange/yellow fruits are one of the top foods consumed during these times?

Pumpkins and summer squash have a rich content of zeaxanthin, xanthophylls, lutein, beta-carotene, antioxidants such as vitamins C and E, and flavonoids such as catechin and kaempferol. 

Pumpkins and summer squash contain these bioactive compounds. Some can be higher in pumpkins, and others higher in summer squash. In addition, the amounts depend on how they are grown, how they are stored, and how they are cooked. Overall, both can be said to have a similarly positive effect on our cardiovascular, immune, and eye health. 
The antioxidants present in them reduce risks of carcinogenesis (1)(2)(3). 

You can read about pumpkin vs. winter squash in this article.

Some of the data indicate that pumpkins are higher in these compounds. However, the combined cumulative effect of all of them present in both gives the most positive health benefits. 

References

1. https://pubmed.ncbi.nlm.nih.gov/25272572/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7221643/ 
3. https://pubmed.ncbi.nlm.nih.gov/35215476/