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
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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 | +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% |
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 | +98.9% |
| Contains more Vitamin B6Vitamin B6 | +167.2% |
| Contains more Vitamin KVitamin K | +290.9% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +15.9% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 10µg | 426µg | 46% |
| Vitamin C | 17.9mg | 9mg | 10% |
| Vitamin B6 | 0.163mg | 0.061mg | 8% |
| Copper | 0.053mg | 0.127mg | 8% |
| Vitamin E | 0.12mg | 1.06mg | 6% |
| Iron | 0.37mg | 0.8mg | 5% |
| Vitamin K | 4.3µg | 1.1µg | 3% |
| Vitamin B5 | 0.204mg | 0.298mg | 2% |
| Fiber | 1g | 0.5g | 2% |
| Manganese | 0.177mg | 0.125mg | 2% |
| Folate | 24µg | 16µg | 2% |
| Potassium | 261mg | 340mg | 2% |
| Fructose | 1.38g | 2% | |
| Vitamin B3 | 0.451mg | 0.6mg | 1% |
| Calcium | 16mg | 21mg | 1% |
| Phosphorus | 38mg | 44mg | 1% |
| Magnesium | 18mg | 12mg | 1% |
| Carbs | 3.11g | 6.5g | 1% |
| Polyunsaturated fat | 0.091g | 0.005g | 1% |
| Vitamin B2 | 0.094mg | 0.11mg | 1% |
| Calories | 17kcal | 26kcal | 0% |
| Protein | 1.21g | 1g | 0% |
| 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
| 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
| Contains more Poly. FatPolyunsaturated fat | +1720% |
| Contains less Sat. FatSaturated fat | -38.1% |
| Contains more Mono. FatMonounsaturated fat | +18.2% |