Pumpkin vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between pumpkins and zucchini

Pumpkins have more vitamin A; however, zucchini is richer in vitamin C and vitamin B6.
Pumpkins cover your daily vitamin A needs 31% more than zucchini.
Zucchini has 7 times less vitamin E than pumpkins. Pumpkins have 0.8mg of vitamin E, while zucchini has 0.12mg.
Pumpkins have a higher glycemic index. The glycemic index of pumpkins is 52, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin

Zucchini

Contains more IronIron	+54.1%
Contains more CopperCopper	+71.7%
Contains less SodiumSodium	-87.5%

Contains more MagnesiumMagnesium	+100%
Contains more PotassiumPotassium	+13.5%
Contains more ZincZinc	+39.1%
Contains more PhosphorusPhosphorus	+26.7%
Contains more ManganeseManganese	+98.9%

~equal in Calcium ~16mg

~equal in Selenium ~0.2µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin

Zucchini

Contains more Vitamin AVitamin A	+2780%
Contains more Vitamin EVitamin E	+566.7%

Contains more Vitamin CVitamin C	+280.9%
Contains more Vitamin B1Vitamin B1	+45.2%
Contains more Vitamin B2Vitamin B2	+20.5%
Contains more Vitamin B6Vitamin B6	+270.5%
Contains more Vitamin KVitamin K	+437.5%
Contains more FolateFolate	+166.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.451mg

~equal in Vitamin B5 ~0.204mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	288µg	10µg	31%
Vitamin C	4.7mg	17.9mg	15%
Vitamin B6	0.044mg	0.163mg	9%
Vitamin E	0.8mg	0.12mg	5%
Copper	0.091mg	0.053mg	4%
Manganese	0.089mg	0.177mg	4%
Folate	9µg	24µg	4%
Omega-3 (ALA)		0.061g	4%
Iron	0.57mg	0.37mg	3%
Vitamin K	0.8µg	4.3µg	3%
Magnesium	9mg	18mg	2%
Fructose		1.38g	2%
Protein	0.72g	1.21g	1%
Carbs	4.9g	3.11g	1%
Potassium	230mg	261mg	1%
Zinc	0.23mg	0.32mg	1%
Phosphorus	30mg	38mg	1%
Vitamin B1	0.031mg	0.045mg	1%
Vitamin B2	0.078mg	0.094mg	1%
Choline	6.2mg	9.5mg	1%
Polyunsaturated fat	0.004g	0.091g	1%
Calories	20kcal	17kcal	0%
Protein per 100 calories	3.6g	7.1g	N/A
Calories per 10 g protein	278kcal	140kcal	N/A
Weight per 100 calories	500g	588g	N/A
Fats	0.07g	0.32g	0%
Net carbs	3.8g	2.11g	N/A
Calcium	15mg	16mg	0%
Sugar	2.08g	2.5g	N/A
Fiber	1.1g	1g	0%
Sodium	1mg	8mg	0%
Selenium	0.2µg	0.2µg	0%
Vitamin B3	0.413mg	0.451mg	0%
Vitamin B5	0.201mg	0.204mg	0%
Saturated fat	0.037g	0.084g	0%
Monounsaturated fat	0.009g	0.011g	0%
Tryptophan	0.009mg	0.01mg	0%
Threonine	0.021mg	0.029mg	0%
Isoleucine	0.023mg	0.044mg	0%
Leucine	0.034mg	0.071mg	0%
Lysine	0.039mg	0.067mg	0%
Methionine	0.008mg	0.018mg	0%
Phenylalanine	0.023mg	0.043mg	0%
Valine	0.025mg	0.054mg	0%
Histidine	0.011mg	0.026mg	0%
Omega-6 (Linoleic acid)		0.03g	0%