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  6. Pumpkin vs. Zucchini

Pumpkin vs. Zucchini — In-Depth Nutrition Comparison

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How are pumpkin and zucchini different?

  • Pumpkin is higher in vitamin A, copper, vitamin E, and iron; however, zucchini is richer in vitamin C and vitamin B6.
  • Daily need coverage for vitamin A for pumpkin is 166% higher.
  • Pumpkin contains 9 times more vitamin E than zucchini. While pumpkin contains 1.06mg of vitamin E, zucchini contains only 0.12mg.
  • Zucchini has a lower glycemic index (15) than pumpkin (52).

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

Infographic

Pumpkin vs Zucchini 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.
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%
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%
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%
Contains more MagnesiumMagnesium +50%
Contains more ManganeseManganese +41.6%
~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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
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%
Contains more Vitamin AVitamin A +4160%
Contains more Vitamin EVitamin E +783.3%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B5Vitamin B5 +46.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.045mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Zucchini DV% diff.
Vitamin A 426µg 10µg 46%
Vitamin C 9mg 17.9mg 10%
Copper 0.127mg 0.053mg 8%
Vitamin B6 0.061mg 0.163mg 8%
Vitamin E 1.06mg 0.12mg 6%
Iron 0.8mg 0.37mg 5%
Vitamin K 1.1µg 4.3µg 3%
Potassium 340mg 261mg 2%
Fiber 0.5g 1g 2%
Manganese 0.125mg 0.177mg 2%
Vitamin B5 0.298mg 0.204mg 2%
Folate 16µg 24µg 2%
Fructose 1.38g 2%
Carbs 6.5g 3.11g 1%
Magnesium 12mg 18mg 1%
Calcium 21mg 16mg 1%
Phosphorus 44mg 38mg 1%
Vitamin B2 0.11mg 0.094mg 1%
Vitamin B3 0.6mg 0.451mg 1%
Polyunsaturated fat 0.005g 0.091g 1%
Calories 26kcal 17kcal 0%
Protein 1g 1.21g 0%
Protein per 100 calories 3.8g 7.1g N/A
Calories per 10 g protein 260kcal 140kcal N/A
Weight per 100 calories 385g 588g N/A
Fats 0.1g 0.32g 0%
Net carbs 6g 2.11g N/A
Sugar 2.76g 2.5g N/A
Zinc 0.32mg 0.32mg 0%
Sodium 1mg 8mg 0%
Selenium 0.3µg 0.2µg 0%
Vitamin B1 0.05mg 0.045mg 0%
Choline 8.2mg 9.5mg 0%
Saturated fat 0.052g 0.084g 0%
Monounsaturated fat 0.013g 0.011g 0%
Tryptophan 0.012mg 0.01mg 0%
Threonine 0.029mg 0.029mg 0%
Isoleucine 0.031mg 0.044mg 0%
Leucine 0.046mg 0.071mg 0%
Lysine 0.054mg 0.067mg 0%
Methionine 0.011mg 0.018mg 0%
Phenylalanine 0.032mg 0.043mg 0%
Valine 0.035mg 0.054mg 0%
Histidine 0.016mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more CarbsCarbs +109%
Contains more OtherOther +40.4%
Contains more ProteinProtein +21%
Contains more FatsFats +220%
~equal in Water ~94.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -38.1%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +1720%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.