Zucchini vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between zucchini and pumpkins

Zucchini has more vitamin C and vitamin B6; however, pumpkins are richer in vitamin A.
Pumpkins cover your daily vitamin A needs 31% more than zucchini.
Pumpkins have 4 times less vitamin C than zucchini. Zucchini has 17.9mg of vitamin C, while pumpkins have 4.7mg.
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 Squash, summer, zucchini, includes skin, raw and Pumpkin, cooked, boiled, drained, without salt.

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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.

Zucchini

Pumpkin

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

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

~equal in Calcium ~15mg

~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.

Zucchini

Pumpkin

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%

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

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.413mg

~equal in Vitamin B5 ~0.201mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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