Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Summer squash
  5. Compare
  6. Summer squash vs. Pumpkin seeds

Summer squash vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

The main differences between summer squash and pumpkin seeds

  • Summer squash has more vitamin C and vitamin B6; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Daily need coverage for zinc for pumpkin seeds is 91% higher.
  • Pumpkin seeds have 57 times less vitamin C than summer squash. Summer squash has 17mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Summer squash is lower in saturated fat.

Food types used in this article are Squash, summer, all varieties, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Summer squash vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1441.2%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +250.8%
Contains more IronIron +845.7%
Contains more CopperCopper +1252.9%
Contains more ZincZinc +3451.7%
Contains more PhosphorusPhosphorus +142.1%
Contains more ManganeseManganese +183.4%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +5566.7%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B2Vitamin B2 +173.1%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B5Vitamin B5 +176.8%
Contains more Vitamin B6Vitamin B6 +489.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +222.2%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Pumpkin seeds DV% diff.
Zinc 0.29mg 10.3mg 91%
Copper 0.051mg 0.69mg 71%
Fiber 1.1g 18.4g 69%
Polyunsaturated fat 0.089g 8.844g 58%
Magnesium 17mg 262mg 58%
Iron 0.35mg 3.31mg 37%
Protein 1.21g 18.55g 35%
Fats 0.18g 19.4g 30%
Calories 16kcal 446kcal 22%
Potassium 262mg 919mg 19%
Vitamin C 17mg 0.3mg 19%
Carbs 3.35g 53.75g 17%
Saturated fat 0.044g 3.67g 16%
Monounsaturated fat 0.016g 6.032g 15%
Manganese 0.175mg 0.496mg 14%
Vitamin B6 0.218mg 0.037mg 14%
Phosphorus 38mg 92mg 8%
Vitamin B2 0.142mg 0.052mg 7%
Folate 29µg 9µg 5%
Calcium 15mg 55mg 4%
Vitamin K 3µg 3%
Vitamin B5 0.155mg 0.056mg 2%
Choline 6.7mg 1%
Vitamin B1 0.048mg 0.034mg 1%
Vitamin B3 0.487mg 0.286mg 1%
Sodium 2mg 18mg 1%
Fructose 0.95g 1%
Vitamin A 10µg 3µg 1%
Vitamin E 0.12mg 1%
Net carbs 2.25g 35.35g N/A
Sugar 2.2g N/A
Selenium 0.2µg 0%
Tryptophan 0.011mg 0.326mg 0%
Threonine 0.028mg 0.683mg 0%
Isoleucine 0.042mg 0.956mg 0%
Leucine 0.069mg 1.572mg 0%
Lysine 0.065mg 1.386mg 0%
Methionine 0.017mg 0.417mg 0%
Phenylalanine 0.041mg 0.924mg 0%
Valine 0.053mg 1.491mg 0%
Histidine 0.025mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +2003.1%
Contains more ProteinProtein +1433.1%
Contains more FatsFats +10677.8%
Contains more CarbsCarbs +1504.5%
Contains more OtherOther +512.9%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +37600%
Contains more Poly. FatPolyunsaturated fat +9837.1%

People also compare

Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.