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  6. Summer squash vs. Pumpkin

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 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

Summer squash vs Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Pumpkin 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
7% 92%
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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
74% 19% 7%
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%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.