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  6. Zucchini vs. Pumpkin

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, copper, vitamin E, and iron.
  • Daily need coverage for vitamin A for pumpkin is 166% higher.
  • Zucchini contains 3 times more vitamin B6 than pumpkin. While zucchini contains 0.163mg of vitamin B6, pumpkin contains only 0.061mg.
  • Zucchini has a lower glycemic index (15) than pumpkin (52).

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" 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +50%
Contains more ManganeseManganese +41.6%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +30.3%
Contains more IronIron +116.2%
Contains more CopperCopper +139.6%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.32mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin CVitamin C +98.9%
Contains more Vitamin B6Vitamin B6 +167.2%
Contains more Vitamin KVitamin K +290.9%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +4160%
Contains more Vitamin EVitamin E +783.3%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B5Vitamin B5 +46.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Pumpkin DV% diff.
Vitamin A 10µg 426µg 46%
Vitamin C 17.9mg 9mg 10%
Copper 0.053mg 0.127mg 8%
Vitamin B6 0.163mg 0.061mg 8%
Vitamin E 0.12mg 1.06mg 6%
Iron 0.37mg 0.8mg 5%
Vitamin K 4.3µg 1.1µg 3%
Potassium 261mg 340mg 2%
Fiber 1g 0.5g 2%
Manganese 0.177mg 0.125mg 2%
Vitamin B5 0.204mg 0.298mg 2%
Folate 24µg 16µg 2%
Fructose 1.38g 2%
Carbs 3.11g 6.5g 1%
Magnesium 18mg 12mg 1%
Calcium 16mg 21mg 1%
Phosphorus 38mg 44mg 1%
Vitamin B2 0.094mg 0.11mg 1%
Vitamin B3 0.451mg 0.6mg 1%
Polyunsaturated fat 0.091g 0.005g 1%
Calories 17kcal 26kcal 0%
Protein 1.21g 1g 0%
Protein per 100 calories 7.1g 3.8g N/A
Calories per 10 g protein 140kcal 260kcal N/A
Weight per 100 calories 588g 385g N/A
Fats 0.32g 0.1g 0%
Net carbs 2.11g 6g N/A
Sugar 2.5g 2.76g N/A
Zinc 0.32mg 0.32mg 0%
Sodium 8mg 1mg 0%
Selenium 0.2µg 0.3µg 0%
Vitamin B1 0.045mg 0.05mg 0%
Choline 9.5mg 8.2mg 0%
Saturated fat 0.084g 0.052g 0%
Monounsaturated fat 0.011g 0.013g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.029mg 0.029mg 0%
Isoleucine 0.044mg 0.031mg 0%
Leucine 0.071mg 0.046mg 0%
Lysine 0.067mg 0.054mg 0%
Methionine 0.018mg 0.011mg 0%
Phenylalanine 0.043mg 0.032mg 0%
Valine 0.054mg 0.035mg 0%
Histidine 0.026mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +21%
Contains more FatsFats +220%
Contains more CarbsCarbs +109%
Contains more OtherOther +40.4%
~equal in Water ~91.6g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Poly. FatPolyunsaturated fat +1720%
Contains less Sat. FatSaturated fat -38.1%
Contains more Mono. FatMonounsaturated fat +18.2%

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 - 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.