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
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
15%
Minerals Daily Need Coverage Score
12%
11%
Comparison summary
Which food is richer in minerals?
Zucchini is relatively richer in minerals
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.047g)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)