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Zucchini vs Pumpkin - In-Depth Nutrition Comparison

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How are Zucchini and Pumpkin different?

  • Zucchini is higher in Vitamin C, and Vitamin B6, however Pumpkin is richer in Vitamin A RAE, Copper, Vitamin E , and Iron.
  • Daily need coverage for Vitamin A RAE from Pumpkin is 46% higher.
  • Zucchini contains 3 times more Vitamin B6 than Pumpkin. While Zucchini contains 0.163mg of Vitamin B6, Pumpkin contains only 0.061mg.

Squash, summer, zucchini, includes skin, raw and Pumpkin, raw are the varieties used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +50%
Contains more Calcium +31.3%
Contains more Iron +116.2%
Contains more Phosphorus +15.8%
Contains more Potassium +30.3%
Contains less Sodium -87.5%
Contains more Copper +139.6%
Equal in Zinc - 0.32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Magnesium +50%
Contains more Calcium +31.3%
Contains more Iron +116.2%
Contains more Phosphorus +15.8%
Contains more Potassium +30.3%
Contains less Sodium -87.5%
Contains more Copper +139.6%
Equal in Zinc - 0.32

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +98.9%
Contains more Vitamin B6 +167.2%
Contains more Folate +50%
Contains more Vitamin K +290.9%
Contains more Vitamin A +4156.5%
Contains more Vitamin E +783.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +17%
Contains more Vitamin B3 +33%
Contains more Vitamin B5 +46.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +98.9%
Contains more Vitamin B6 +167.2%
Contains more Folate +50%
Contains more Vitamin K +290.9%
Contains more Vitamin A +4156.5%
Contains more Vitamin E +783.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +17%
Contains more Vitamin B3 +33%
Contains more Vitamin B5 +46.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Pumpkin
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Pumpkin Opinion
Net carbs 2.11g 6g Pumpkin
Protein 1.21g 1g Zucchini
Fats 0.32g 0.1g Zucchini
Carbs 3.11g 6.5g Pumpkin
Calories 17kcal 26kcal Pumpkin
Starch 0g g Zucchini
Fructose 1.38g g Zucchini
Sugar 2.5g 2.76g Zucchini
Fiber 1g 0.5g Zucchini
Calcium 16mg 21mg Pumpkin
Iron 0.37mg 0.8mg Pumpkin
Magnesium 18mg 12mg Zucchini
Phosphorus 38mg 44mg Pumpkin
Potassium 261mg 340mg Pumpkin
Sodium 8mg 1mg Pumpkin
Zinc 0.32mg 0.32mg
Copper 0.053mg 0.127mg Pumpkin
Vitamin A 200IU 8513IU Pumpkin
Vitamin E 0.12mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.9mg 9mg Zucchini
Vitamin B1 0.045mg 0.05mg Pumpkin
Vitamin B2 0.094mg 0.11mg Pumpkin
Vitamin B3 0.451mg 0.6mg Pumpkin
Vitamin B5 0.204mg 0.298mg Pumpkin
Vitamin B6 0.163mg 0.061mg Zucchini
Folate 24µg 16µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 1.1µg Zucchini
Tryptophan 0.01mg 0.012mg Pumpkin
Threonine 0.029mg 0.029mg
Isoleucine 0.044mg 0.031mg Zucchini
Leucine 0.071mg 0.046mg Zucchini
Lysine 0.067mg 0.054mg Zucchini
Methionine 0.018mg 0.011mg Zucchini
Phenylalanine 0.043mg 0.032mg Zucchini
Valine 0.054mg 0.035mg Zucchini
Histidine 0.026mg 0.016mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.084g 0.052g Pumpkin
Monounsaturated Fat 0.011g 0.013g Pumpkin
Polyunsaturated fat 0.091g 0.005g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Zucchini
55
Pumpkin
Mineral Summary Score
12
Zucchini
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Zucchini
6%
Pumpkin
Carbohydrates
3%
Zucchini
7%
Pumpkin
Fats
1%
Zucchini
0%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.26g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 49)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.