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, Copper, Vitamin E and Iron.
- Pumpkin covers your daily need of Vitamin A 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.
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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
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Contains
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Magnesium
+41.7%
Contains
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Iron
+128.6%
Contains
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Calcium
+40%
Contains
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Potassium
+29.8%
Contains
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Copper
+149%
Contains
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Zinc
+10.3%
Contains
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Phosphorus
+15.8%
Contains
less
Sodium
-50%
Contains
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Magnesium
+41.7%
Contains
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Iron
+128.6%
Contains
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Calcium
+40%
Contains
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Potassium
+29.8%
Contains
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Copper
+149%
Contains
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Zinc
+10.3%
Contains
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Phosphorus
+15.8%
Contains
less
Sodium
-50%
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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Vitamin K
+172.7%
Contains
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Folate
+81.3%
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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Vitamin K
+172.7%
Contains
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Folate
+81.3%
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
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
7%
6%
Carbohydrates
3%
7%
Fats
1%
0%
Comparison summary table
Pay attention at 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 Sugars |
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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 | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food contains less Sugars?
Summer squash contains less Sugars (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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 16 | 26 |
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| Protein | 1.21 | 1 |
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| Fats | 0.18 | 0.1 |
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| Vitamin C | 17 | 9 |
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| Carbs | 3.35 | 6.5 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 0.35 | 0.8 |
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| Calcium | 15 | 21 |
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| Potassium | 262 | 340 |
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| Magnesium | 17 | 12 |
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| Sugars | 2.2 | 2.76 |
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| Fiber | 1.1 | 0.5 |
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| Copper | 0.051 | 0.127 |
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| Zinc | 0.29 | 0.32 |
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| Starch | |||
| Phosphorus | 38 | 44 |
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| Sodium | 2 | 1 |
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| Vitamin A | 200 | 8513 |
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| Vitamin E | 0.12 | 1.06 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.048 | 0.05 |
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| Vitamin B2 | 0.142 | 0.11 |
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| Vitamin B3 | 0.487 | 0.6 |
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| Vitamin B5 | 0.155 | 0.298 |
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| Vitamin B6 | 0.218 | 0.061 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 3 | 1.1 |
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| Folate | 29 | 16 |
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| Trans Fat | 0 | 0 | |
| Saturated Fat | 0.044 | 0.052 |
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| Monounsaturated Fat | 0.016 | 0.013 |
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| Polyunsaturated fat | 0.089 | 0.005 |
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| Tryptophan | 0.011 | 0.012 |
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| Threonine | 0.028 | 0.029 |
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| Isoleucine | 0.042 | 0.031 |
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| Leucine | 0.069 | 0.046 |
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| Lysine | 0.065 | 0.054 |
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| Methionine | 0.017 | 0.011 |
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| Phenylalanine | 0.041 | 0.032 |
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| Valine | 0.053 | 0.035 |
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| Histidine | 0.025 | 0.016 |
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| Fructose | 0.95 |
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