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.
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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.
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% |
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 | +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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
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
Contains more Mono. FatMonounsaturated fat | +22.2% |
Contains more Poly. FatPolyunsaturated fat | +2175% |
Contains less Sat. FatSaturated fat | -56% |