Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Zucchini vs. Pumpkin flowers — In-Depth Nutrition Comparison

Compare

Summary of differences between zucchini and pumpkin flowers

  • Zucchini has less vitamin A, vitamin C, and folate than pumpkin flowers.
  • Pumpkin flowers cover your daily need for vitamin A, 35% more than zucchini.
  • Zucchini has 2 times more potassium than pumpkin flowers. While zucchini has 261mg of potassium, pumpkin flowers have only 173mg.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Pumpkin flowers, raw.

Infographic

Zucchini vs Pumpkin flowers 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 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 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more PotassiumPotassium +50.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +143.8%
Contains more IronIron +89.2%
Contains more PhosphorusPhosphorus +28.9%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +250%

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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +56.4%
Contains more Vitamin AVitamin A +870%
Contains more Vitamin B3Vitamin B3 +53%
Contains more FolateFolate +145.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.042mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Pumpkin flowers DV% diff.
Vitamin B6 0.163mg 13%
Vitamin C 17.9mg 28mg 11%
Vitamin A 10µg 97µg 10%
Folate 24µg 59µg 9%
Manganese 0.177mg 8%
Copper 0.053mg 6%
Vitamin B5 0.204mg 4%
Vitamin K 4.3µg 4%
Fiber 1g 4%
Iron 0.37mg 0.7mg 4%
Potassium 261mg 173mg 3%
Zinc 0.32mg 3%
Calcium 16mg 39mg 2%
Phosphorus 38mg 49mg 2%
Choline 9.5mg 2%
Fructose 1.38g 2%
Vitamin B3 0.451mg 0.69mg 1%
Magnesium 18mg 24mg 1%
Vitamin E 0.12mg 1%
Polyunsaturated fat 0.091g 0.004g 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B2 0.094mg 0.075mg 1%
Calories 17kcal 15kcal 0%
Protein 1.21g 1.03g 0%
Fats 0.32g 0.07g 0%
Carbs 3.11g 3.28g 0%
Net carbs 2.11g 3.28g N/A
Sugar 2.5g N/A
Sodium 8mg 5mg 0%
Vitamin B1 0.045mg 0.042mg 0%
Saturated fat 0.084g 0.036g 0%
Monounsaturated fat 0.011g 0.009g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 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
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +17.5%
Contains more FatsFats +357.1%
Contains more OtherOther +21.3%
~equal in Carbs ~3.28g
~equal in Water ~95.15g

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
73% 18% 8%
Saturated fat: Sat. Fat 0.036 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 -57.1%

People also compare

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 flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.