Summer squash vs. Pumpkin — In-Depth Nutrition Comparison
Compare
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 for vitamin A, 166% 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.
- Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of pumpkin is 52.
These are the specific foods used in this comparison Squash, summer, all varieties, raw and Pumpkin, raw.
Infographic
Infographic link
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.
| Contains more MagnesiumMagnesium | +41.7% |
| Contains more ManganeseManganese | +40% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +29.8% |
| Contains more IronIron | +128.6% |
| Contains more CopperCopper | +149% |
| Contains more ZincZinc | +10.3% |
| Contains more PhosphorusPhosphorus | +15.8% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin CVitamin C | +88.9% |
| Contains more Vitamin B2Vitamin B2 | +29.1% |
| Contains more Vitamin B6Vitamin B6 | +257.4% |
| Contains more Vitamin KVitamin K | +172.7% |
| Contains more FolateFolate | +81.3% |
| Contains more Vitamin AVitamin A | +4160% |
| Contains more Vitamin EVitamin E | +783.3% |
| Contains more Vitamin B3Vitamin B3 | +23.2% |
| Contains more Vitamin B5Vitamin B5 | +92.3% |
| Contains more CholineCholine | +22.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
| Contains more ProteinProtein | +21% |
| Contains more FatsFats | +80% |
| Contains more CarbsCarbs | +94% |
| Contains more OtherOther | +29% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 g
| Contains less Sat. FatSaturated fat | -15.4% |
| Contains more Mono. FatMonounsaturated fat | +23.1% |
| Contains more Poly. FatPolyunsaturated fat | +1680% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 10µg | 426µg | 46% |
| Vitamin B6 | 0.218mg | 0.061mg | 12% |
| Vitamin C | 17mg | 9mg | 9% |
| Copper | 0.051mg | 0.127mg | 8% |
| Iron | 0.35mg | 0.8mg | 6% |
| Vitamin E | 0.12mg | 1.06mg | 6% |
| Folate | 29µg | 16µg | 3% |
| Vitamin B5 | 0.155mg | 0.298mg | 3% |
| Vitamin K | 3µg | 1.1µg | 2% |
| Potassium | 262mg | 340mg | 2% |
| Fiber | 1.1g | 0.5g | 2% |
| Vitamin B2 | 0.142mg | 0.11mg | 2% |
| Manganese | 0.175mg | 0.125mg | 2% |
| Calories | 16kcal | 26kcal | 1% |
| Polyunsaturated fat | 0.089g | 0.005g | 1% |
| Vitamin B3 | 0.487mg | 0.6mg | 1% |
| Fructose | 0.95g | 1% | |
| Calcium | 15mg | 21mg | 1% |
| Phosphorus | 38mg | 44mg | 1% |
| Magnesium | 17mg | 12mg | 1% |
| Carbs | 3.35g | 6.5g | 1% |
| Protein | 1.21g | 1g | 0% |
| Fats | 0.18g | 0.1g | 0% |
| Net carbs | 2.25g | 6g | N/A |
| Sugar | 2.2g | 2.76g | N/A |
| Zinc | 0.29mg | 0.32mg | 0% |
| Sodium | 2mg | 1mg | 0% |
| Selenium | 0.2µg | 0.3µg | 0% |
| Vitamin B1 | 0.048mg | 0.05mg | 0% |
| Saturated fat | 0.044g | 0.052g | 0% |
| Choline | 6.7mg | 8.2mg | 0% |
| Monounsaturated fat | 0.016g | 0.013g | 0% |
| Tryptophan | 0.011mg | 0.012mg | 0% |
| Threonine | 0.028mg | 0.029mg | 0% |
| Isoleucine | 0.042mg | 0.031mg | 0% |
| Leucine | 0.069mg | 0.046mg | 0% |
| Lysine | 0.065mg | 0.054mg | 0% |
| Methionine | 0.017mg | 0.011mg | 0% |
| Phenylalanine | 0.041mg | 0.032mg | 0% |
| Valine | 0.053mg | 0.035mg | 0% |
| Histidine | 0.025mg | 0.016mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
23%
Minerals Daily Need Coverage Score
12%
16%
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 - 39)
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.