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Zucchini vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between zucchini and pumpkins

  • Zucchini has more vitamin C and vitamin B6; however, pumpkins are richer in vitamin A.
  • Pumpkins cover your daily vitamin A needs 111% more than zucchini.
  • Pumpkins have 4 times less vitamin C than zucchini. Zucchini has 17.9mg of vitamin C, while pumpkins have 4.7mg.
  • Pumpkins have a higher glycemic index. The glycemic index of pumpkins is 52, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Zucchini 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" 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +13.5%
Contains more ZincZinc +39.1%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +98.9%
Contains more IronIron +54.1%
Contains more CopperCopper +71.7%
Contains less SodiumSodium -87.5%
~equal in Calcium ~15mg
~equal in Selenium ~0.2µg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +280.9%
Contains more Vitamin B1Vitamin B1 +45.2%
Contains more Vitamin B2Vitamin B2 +20.5%
Contains more Vitamin B6Vitamin B6 +270.5%
Contains more Vitamin KVitamin K +437.5%
Contains more FolateFolate +166.7%
Contains more CholineCholine +53.2%
Contains more Vitamin AVitamin A +2780%
Contains more Vitamin EVitamin E +566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.413mg
~equal in Vitamin B5 ~0.201mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Pumpkin DV% diff.
Vitamin A 10µg 288µg 31%
Vitamin C 17.9mg 4.7mg 15%
Vitamin B6 0.163mg 0.044mg 9%
Vitamin E 0.12mg 0.8mg 5%
Folate 24µg 9µg 4%
Copper 0.053mg 0.091mg 4%
Manganese 0.177mg 0.089mg 4%
Iron 0.37mg 0.57mg 3%
Vitamin K 4.3µg 0.8µg 3%
Fructose 1.38g 2%
Magnesium 18mg 9mg 2%
Phosphorus 38mg 30mg 1%
Vitamin B2 0.094mg 0.078mg 1%
Zinc 0.32mg 0.23mg 1%
Vitamin B1 0.045mg 0.031mg 1%
Potassium 261mg 230mg 1%
Choline 9.5mg 6.2mg 1%
Carbs 3.11g 4.9g 1%
Polyunsaturated fat 0.091g 0.004g 1%
Protein 1.21g 0.72g 1%
Calories 17kcal 20kcal 0%
Fats 0.32g 0.07g 0%
Net carbs 2.11g 3.8g N/A
Calcium 16mg 15mg 0%
Sugar 2.5g 2.08g N/A
Fiber 1g 1.1g 0%
Sodium 8mg 1mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.451mg 0.413mg 0%
Vitamin B5 0.204mg 0.201mg 0%
Saturated fat 0.084g 0.037g 0%
Monounsaturated fat 0.011g 0.009g 0%
Tryptophan 0.01mg 0.009mg 0%
Threonine 0.029mg 0.021mg 0%
Isoleucine 0.044mg 0.023mg 0%
Leucine 0.071mg 0.034mg 0%
Lysine 0.067mg 0.039mg 0%
Methionine 0.018mg 0.008mg 0%
Phenylalanine 0.043mg 0.023mg 0%
Valine 0.054mg 0.025mg 0%
Histidine 0.026mg 0.011mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +68.1%
Contains more FatsFats +357.1%
Contains more CarbsCarbs +57.6%
~equal in Water ~93.69g
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +2175%
Contains less Sat. FatSaturated fat -56%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.