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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Magnesium
+50%
Contains
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Calcium
+31.3%
Contains
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Iron
+116.2%
Contains
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Phosphorus
+15.8%
Contains
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Potassium
+30.3%
Contains
less
Sodium
-87.5%
Contains
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Copper
+139.6%
Equal in Zinc - 0.32
Contains
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Magnesium
+50%
Contains
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Calcium
+31.3%
Contains
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Iron
+116.2%
Contains
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Phosphorus
+15.8%
Contains
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Potassium
+30.3%
Contains
less
Sodium
-87.5%
Contains
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Copper
+139.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin C
+98.9%
Contains
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Vitamin B6
+167.2%
Contains
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Folate
+50%
Contains
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Vitamin K
+290.9%
Contains
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Vitamin A
+4156.5%
Contains
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Vitamin E
+783.3%
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin B2
+17%
Contains
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Vitamin B3
+33%
Contains
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Vitamin B5
+46.1%
Contains
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Vitamin C
+98.9%
Contains
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Vitamin B6
+167.2%
Contains
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Folate
+50%
Contains
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Vitamin K
+290.9%
Contains
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Vitamin A
+4156.5%
Contains
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Vitamin E
+783.3%
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin B2
+17%
Contains
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Vitamin B3
+33%
Contains
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Vitamin B5
+46.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+21%
Contains
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Fats
+220%
Contains
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Carbs
+109%
Contains
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Other
+40.4%
Equal in Water - 91.6
Contains
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Protein
+21%
Contains
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Fats
+220%
Contains
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Carbs
+109%
Contains
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Other
+40.4%
Equal in Water - 91.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+1720%
Contains
less
Saturated Fat
-38.1%
Contains
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Monounsaturated Fat
+18.2%
Contains
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Polyunsaturated fat
+1720%
Contains
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Saturated Fat
-38.1%
Contains
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Monounsaturated Fat
+18.2%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in glycemic index |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.11g | 6g |
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| Protein | 1.21g | 1g |
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| Fats | 0.32g | 0.1g |
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| Carbs | 3.11g | 6.5g |
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| Calories | 17kcal | 26kcal |
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| Fructose | 1.38g |
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| Sugar | 2.5g | 2.76g |
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| Fiber | 1g | 0.5g |
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| Calcium | 16mg | 21mg |
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| Iron | 0.37mg | 0.8mg |
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| Magnesium | 18mg | 12mg |
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| Phosphorus | 38mg | 44mg |
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| Potassium | 261mg | 340mg |
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| Sodium | 8mg | 1mg |
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| Zinc | 0.32mg | 0.32mg | |
| Copper | 0.053mg | 0.127mg |
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| Vitamin A | 200IU | 8513IU |
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| Vitamin A RAE | 10µg | 426µg |
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| Vitamin E | 0.12mg | 1.06mg |
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| Vitamin C | 17.9mg | 9mg |
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| Vitamin B1 | 0.045mg | 0.05mg |
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| Vitamin B2 | 0.094mg | 0.11mg |
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| Vitamin B3 | 0.451mg | 0.6mg |
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| Vitamin B5 | 0.204mg | 0.298mg |
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| Vitamin B6 | 0.163mg | 0.061mg |
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| Folate | 24µg | 16µg |
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| Vitamin K | 4.3µg | 1.1µg |
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| Tryptophan | 0.01mg | 0.012mg |
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| Threonine | 0.029mg | 0.029mg | |
| Isoleucine | 0.044mg | 0.031mg |
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| Leucine | 0.071mg | 0.046mg |
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| Lysine | 0.067mg | 0.054mg |
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| Methionine | 0.018mg | 0.011mg |
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| Phenylalanine | 0.043mg | 0.032mg |
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| Valine | 0.054mg | 0.035mg |
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| Histidine | 0.026mg | 0.016mg |
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| Saturated Fat | 0.084g | 0.052g |
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| Monounsaturated Fat | 0.011g | 0.013g |
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| Polyunsaturated fat | 0.091g | 0.005g |
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| Omega-6 - Linoleic acid | 0.03g |
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| Omega-3 - ALA | 0.061g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
55%
Minerals Daily Need Coverage Score
12%
18%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 0.26g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 49)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food is richer in minerals?
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.