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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 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

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 Calcium +40%
Contains more Iron +128.6%
Contains more Phosphorus +15.8%
Contains more Potassium +29.8%
Contains less Sodium -50%
Contains more Zinc +10.3%
Contains more Copper +149%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Magnesium +41.7%
Contains more Calcium +40%
Contains more Iron +128.6%
Contains more Phosphorus +15.8%
Contains more Potassium +29.8%
Contains less Sodium -50%
Contains more Zinc +10.3%
Contains more 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
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 Folate +81.3%
Contains more Vitamin K +172.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B6 +257.4%
Contains more Folate +81.3%
Contains more Vitamin K +172.7%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
3
:
2
Pumpkin
Pumpkin
Contains more Protein +21%
Contains more Fats +80%
Contains more Carbs +94%
Contains more Other +29%
Equal in Water - 91.6
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +21%
Contains more Fats +80%
Contains more Carbs +94%
Contains more Other +29%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +1680%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +1680%

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

All nutrients comparison - raw data values

Nutrient Summer squash Pumpkin Opinion
Net carbs 2.25g 6g Pumpkin
Protein 1.21g 1g Summer squash
Fats 0.18g 0.1g Summer squash
Carbs 3.35g 6.5g Pumpkin
Calories 16kcal 26kcal Pumpkin
Fructose 0.95g Summer squash
Sugar 2.2g 2.76g Summer squash
Fiber 1.1g 0.5g Summer squash
Calcium 15mg 21mg Pumpkin
Iron 0.35mg 0.8mg Pumpkin
Magnesium 17mg 12mg Summer squash
Phosphorus 38mg 44mg Pumpkin
Potassium 262mg 340mg Pumpkin
Sodium 2mg 1mg Pumpkin
Zinc 0.29mg 0.32mg Pumpkin
Copper 0.051mg 0.127mg Pumpkin
Vitamin A 200IU 8513IU Pumpkin
Vitamin A RAE 10µg 426µg Pumpkin
Vitamin E 0.12mg 1.06mg Pumpkin
Vitamin C 17mg 9mg Summer squash
Vitamin B1 0.048mg 0.05mg Pumpkin
Vitamin B2 0.142mg 0.11mg Summer squash
Vitamin B3 0.487mg 0.6mg Pumpkin
Vitamin B5 0.155mg 0.298mg Pumpkin
Vitamin B6 0.218mg 0.061mg Summer squash
Folate 29µg 16µg Summer squash
Vitamin K 3µg 1.1µg Summer squash
Tryptophan 0.011mg 0.012mg Pumpkin
Threonine 0.028mg 0.029mg Pumpkin
Isoleucine 0.042mg 0.031mg Summer squash
Leucine 0.069mg 0.046mg Summer squash
Lysine 0.065mg 0.054mg Summer squash
Methionine 0.017mg 0.011mg Summer squash
Phenylalanine 0.041mg 0.032mg Summer squash
Valine 0.053mg 0.035mg Summer squash
Histidine 0.025mg 0.016mg Summer squash
Saturated Fat 0.044g 0.052g Summer squash
Monounsaturated Fat 0.016g 0.013g Summer squash
Polyunsaturated fat 0.089g 0.005g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Summer squash
55%
Pumpkin
Minerals Daily Need Coverage Score
12%
Summer squash
18%
Pumpkin

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.

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.