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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.

Infographic

Summer squash vs Pumpkin 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
Summer squash
Summer squash
1
:
7
Pumpkin
Pumpkin
Contains more Magnesium +41.7%
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%
Summer squash
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Pumpkin
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Magnesium +41.7%
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%

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
Summer squash
Summer squash
5
:
5
Pumpkin
Pumpkin
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%
Contains more Vitamin A +4156.5%
Contains more Vitamin E +783.3%
Contains more Vitamin B3 +23.2%
Contains more Vitamin B5 +92.3%
Equal in Vitamin B1 - 0.05
Summer squash
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%
Pumpkin
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%
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%
Contains more Vitamin A +4156.5%
Contains more Vitamin E +783.3%
Contains more Vitamin B3 +23.2%
Contains more Vitamin B5 +92.3%
Equal in Vitamin B1 - 0.05

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
Summer squash
55
Pumpkin
Mineral Summary Score
12
Summer squash
18
Pumpkin

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%
Summer squash
6%
Pumpkin
Carbohydrates
3%
Summer squash
7%
Pumpkin
Fats
1%
Summer squash
0%
Pumpkin

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.
Summer squash Pumpkin
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
Summer squash Pumpkin
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 Summer squash Pumpkin Opinion
Calories 16 26 Pumpkin
Protein 1.21 1 Summer squash
Fats 0.18 0.1 Summer squash
Vitamin C 17 9 Summer squash
Net carbs 2.25 6 Pumpkin
Carbs 3.35 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.8 Pumpkin
Calcium 15 21 Pumpkin
Potassium 262 340 Pumpkin
Magnesium 17 12 Summer squash
Sugar 2.2 2.76 Summer squash
Fiber 1.1 0.5 Summer squash
Copper 0.051 0.127 Pumpkin
Zinc 0.29 0.32 Pumpkin
Starch
Phosphorus 38 44 Pumpkin
Sodium 2 1 Pumpkin
Vitamin A 200 8513 Pumpkin
Vitamin E 0.12 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.048 0.05 Pumpkin
Vitamin B2 0.142 0.11 Summer squash
Vitamin B3 0.487 0.6 Pumpkin
Vitamin B5 0.155 0.298 Pumpkin
Vitamin B6 0.218 0.061 Summer squash
Vitamin B12 0 0
Vitamin K 3 1.1 Summer squash
Folate 29 16 Summer squash
Trans Fat 0 0
Saturated Fat 0.044 0.052 Summer squash
Monounsaturated Fat 0.016 0.013 Summer squash
Polyunsaturated fat 0.089 0.005 Summer squash
Tryptophan 0.011 0.012 Pumpkin
Threonine 0.028 0.029 Pumpkin
Isoleucine 0.042 0.031 Summer squash
Leucine 0.069 0.046 Summer squash
Lysine 0.065 0.054 Summer squash
Methionine 0.017 0.011 Summer squash
Phenylalanine 0.041 0.032 Summer squash
Valine 0.053 0.035 Summer squash
Histidine 0.025 0.016 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.