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  6. Zucchini vs. Pumpkin leaves

Zucchini vs. Pumpkin leaves — In-Depth Nutrition Comparison

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A recap on differences between Zucchini and Pumpkin leaves

  • Zucchini is higher in Vitamin C, yet Pumpkin leaves are higher in Iron, Vitamin A RAE, Phosphorus, Copper, Manganese, and Potassium.
  • Pumpkin leaves covers your daily Iron needs 23% more than Zucchini.
  • Zucchini contains 2 times more Vitamin C than Pumpkin leaves. While Zucchini contains 17.9mg of Vitamin C, Pumpkin leaves contain only 11mg.

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

Infographic

Zucchini vs Pumpkin leaves 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.
Zucchini
Zucchini
2
:
8
Pumpkin leaves
Pumpkin leaves
Contains less Sodium -27.3%
Contains more Zinc +60%
Contains more Calcium +143.8%
Contains more Iron +500%
Contains more Magnesium +111.1%
Contains more Phosphorus +173.7%
Contains more Potassium +67%
Contains more Copper +150.9%
Contains more Manganese +100.6%
Contains more Selenium +350%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains less Sodium -27.3%
Contains more Zinc +60%
Contains more Calcium +143.8%
Contains more Iron +500%
Contains more Magnesium +111.1%
Contains more Phosphorus +173.7%
Contains more Potassium +67%
Contains more Copper +150.9%
Contains more Manganese +100.6%
Contains more Selenium +350%

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.
Zucchini
Zucchini
4
:
6
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin C +62.7%
Contains more Vitamin B5 +385.7%
Contains more Vitamin A +871%
Contains more Vitamin B1 +108.9%
Contains more Vitamin B2 +36.2%
Contains more Vitamin B3 +104%
Contains more Vitamin B6 +27%
Contains more Folate +50%
Zucchini
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%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin C +62.7%
Contains more Vitamin B5 +385.7%
Contains more Vitamin A +871%
Contains more Vitamin B1 +108.9%
Contains more Vitamin B2 +36.2%
Contains more Vitamin B3 +104%
Contains more Vitamin B6 +27%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +33.5%
Contains more Protein +160.3%
Contains more Fats +25%
Contains more Other +117.5%
Equal in Water - 92.88
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Carbs +33.5%
Contains more Protein +160.3%
Contains more Fats +25%
Contains more Other +117.5%
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +313.6%
Contains more Monounsaturated Fat +372.7%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +313.6%
Contains more Monounsaturated Fat +372.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Pumpkin leaves
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index 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 leaves Opinion
Net carbs 2.11g 2.33g Pumpkin leaves
Protein 1.21g 3.15g Pumpkin leaves
Fats 0.32g 0.4g Pumpkin leaves
Carbs 3.11g 2.33g Zucchini
Calories 17kcal 19kcal Pumpkin leaves
Fructose 1.38g Zucchini
Sugar 2.5g Pumpkin leaves
Fiber 1g Zucchini
Calcium 16mg 39mg Pumpkin leaves
Iron 0.37mg 2.22mg Pumpkin leaves
Magnesium 18mg 38mg Pumpkin leaves
Phosphorus 38mg 104mg Pumpkin leaves
Potassium 261mg 436mg Pumpkin leaves
Sodium 8mg 11mg Zucchini
Zinc 0.32mg 0.2mg Zucchini
Copper 0.053mg 0.133mg Pumpkin leaves
Manganese 0.177mg 0.355mg Pumpkin leaves
Selenium 0.2µg 0.9µg Pumpkin leaves
Vitamin A 200IU 1942IU Pumpkin leaves
Vitamin A RAE 10µg 97µg Pumpkin leaves
Vitamin E 0.12mg Zucchini
Vitamin C 17.9mg 11mg Zucchini
Vitamin B1 0.045mg 0.094mg Pumpkin leaves
Vitamin B2 0.094mg 0.128mg Pumpkin leaves
Vitamin B3 0.451mg 0.92mg Pumpkin leaves
Vitamin B5 0.204mg 0.042mg Zucchini
Vitamin B6 0.163mg 0.207mg Pumpkin leaves
Folate 24µg 36µg Pumpkin leaves
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg 0.041mg Pumpkin leaves
Threonine 0.029mg 0.156mg Pumpkin leaves
Isoleucine 0.044mg 0.156mg Pumpkin leaves
Leucine 0.071mg 0.318mg Pumpkin leaves
Lysine 0.067mg 0.2mg Pumpkin leaves
Methionine 0.018mg 0.054mg Pumpkin leaves
Phenylalanine 0.043mg 0.171mg Pumpkin leaves
Valine 0.054mg 0.181mg Pumpkin leaves
Histidine 0.026mg 0.05mg Pumpkin leaves
Saturated Fat 0.084g 0.207g Zucchini
Monounsaturated Fat 0.011g 0.052g Pumpkin leaves
Polyunsaturated fat 0.091g 0.022g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Pumpkin leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Zucchini
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
12%
Zucchini
31%
Pumpkin leaves

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.123g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 15)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.4)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves 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

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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.