Pumpkin vs Zucchini: The Healthier Choice

Where is more calories, protein, carbs - what is more healthy?


Pumpkin - calories, kcal, weight, nutrition
Pumpkin - calories, kcal, weight, nutrition

Zucchini vs Pumpkin: Nutrition Comparison

per 100gPumpkinZucchini
Calories26 17
Carbohydrates6.5 g3.11 g
Fat0.1 g0.32 g
Dietary fiber0.5 g1 g
Protein1 g1.21 g
Calcium21 mg16 mg
Iron0.8 mg0.37 mg
Magnessium12 mg18 mg
Phosphorus44 mg38 mg
Potassium340 mg261 mg
Sodium1 mg8 mg
Zink0.32 mg0.32 mg
Vitaminium B1 (Thiamine)0.05 mg0.045 mg
Vitaminium B2 (riboflavin)0.11 mg0.094 mg
Vitaminium B3 (Niacin)0.6 mg0.451 mg
Vitaminium B50.298 mg0.204 mg
Vitaminium B60.061 mg0.163 mg
Vitaminium B9 (Folic acid)16 mg24 mg
Vitaminium C9 mg17.9 mg
Vitaminium E1.06 mg0.12 mg
Vitaminium K1.1 mg4.3 mg
Beta karoten3100 mg120 mg

More Calories in Pumpkin

At first glance, you can see that in pumpkin is much more calories than in zucchini.

Pumpkin has 26 kcal per 100g and zucchini 17 kcal per 100g so it is pretty easy to calculate that the difference is about 53%.

In pumpkin and in zucchini most calories came from carbs.

See tables below to compare pumpkin with zucchini in details.

Pumpkin And Zucchini Nutrition Difference

  • Calories:
    pumpkin - 53% more than zucchini
  • Carbohydrates:
    pumpkin - 109% more than zucchini
  • Fat:
    zucchini - 220% more than pumpkin
  • Dietary fiber:
    zucchini - 100% more than pumpkin
  • Protein:
    zucchini - 21% more than pumpkin

Less protein in pumpkin

It is aslo easy to see see that in pumpkin is less protein than in zucchini.

There is 1.21g per 100g of zucchini and 1g per 100g of pumpkin so using simple math we can see that difference is about 21%.

More carbohydrates in pumpkin

In pumpkin is more carbohydrates than in zucchini.

There is 3.11g/100g of carbohydrates in zucchini and 6.5g/100g in pumpkin so let me do the math for you again - difference is about 109%.

Less fat in pumpkin

In pumpkin is less fats than in zucchini.

The tables above show us that there is 0.32g/100g of fats in zucchini and 0.1g/100g in pumpkin. In this case difference is about 220%.

Pumpkin

26kcal
  • Calories26
  • Carbohydrates6.5 g
  • Fat0.1 g
  • Dietary fiber0.5 g
  • Protein1 g
Pumpkin calories per:
100g
| ounce | single piece | cup | mashed | cup | cubes

Calories source

  • 84% CARBS.
  • 13% PROTEIN
  • 3% FAT

Zucchini

17kcal
  • Calories17
  • Carbohydrates3.11 g
  • Fat0.32 g
  • Dietary fiber1 g
  • Protein1.21 g
Zucchini calories per:
100g
| ounce | single piece | cup | sliced

Calories source

  • 62% CARBS
  • 24% PROTEIN
  • 14% FAT

Vitamins: zucchini vs pumpkin

  • Vitaminium B1 (Thiamine):
    pumpkin - 11% more than zucchini
  • Vitaminium B2 (riboflavin):
    pumpkin - 17% more than zucchini
  • Vitaminium B3 (Niacin):
    pumpkin - 33% more than zucchini
  • Vitaminium B5:
    pumpkin - 46% more than zucchini
  • Vitaminium B6:
    zucchini - 167% more than pumpkin
  • Vitaminium B9 (Folic acid):
    zucchini - 50% more than pumpkin
  • Vitaminium C:
    zucchini - 99% more than pumpkin
  • Vitaminium E:
    pumpkin - 783% more than zucchini
  • Vitaminium K:
    zucchini - 291% more than pumpkin
  • Beta karoten:
    pumpkin - 2483% more than zucchini

Minerals: pumpkin vs zucchini

  • Calcium:
    pumpkin - 31% more than zucchini
  • Iron:
    pumpkin - 116% more than zucchini
  • Magnessium:
    zucchini - 50% more than pumpkin
  • Phosphorus:
    pumpkin - 16% more than zucchini
  • Potassium:
    pumpkin - 30% more than zucchini
  • Sodium:
    zucchini - 700% more than pumpkin
  • Zink:
    zucchini - 0% more than pumpkin
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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