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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 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
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
:
7
Pumpkin
Pumpkin
Contains more Magnesium +50%
Contains more Manganese +41.6%
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%
Contains more Selenium +50%
Equal in Zinc - 0.32
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Magnesium +50%
Contains more Manganese +41.6%
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%
Contains more Selenium +50%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Zucchini
Zucchini
4
:
6
Pumpkin
Pumpkin
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%
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
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
3
:
2
Pumpkin
Pumpkin
Contains more Protein +21%
Contains more Fats +220%
Contains more Carbs +109%
Contains more Other +40.4%
Equal in Water - 91.6
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +21%
Contains more Fats +220%
Contains more Carbs +109%
Contains more Other +40.4%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Pumpkin
Pumpkin
Contains more Polyunsaturated fat +1720%
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +18.2%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Polyunsaturated fat +1720%
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +18.2%

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
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
Fructose 1.38g 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
Manganese 0.177mg 0.125mg Zucchini
Selenium 0.2µg 0.3µg Pumpkin
Vitamin A 200IU 8513IU Pumpkin
Vitamin A RAE 10µg 426µg Pumpkin
Vitamin E 0.12mg 1.06mg Pumpkin
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 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
Saturated Fat 0.084g 0.052g Pumpkin
Monounsaturated Fat 0.011g 0.013g Pumpkin
Polyunsaturated fat 0.091g 0.005g 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
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Pumpkin
Minerals Daily Need Coverage Score
12%
Zucchini
16%
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 - 37)
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

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.