Pumpkin vs Zucchini: The Healthier Choice
Where is more calories, protein, carbs - what is more healthy?
Zucchini vs Pumpkin: Nutrition Comparison
per 100g | Pumpkin | Zucchini |
---|---|---|
Calories | 26 | 17 |
Carbohydrates | 6.5 g | 3.11 g |
Fat | 0.1 g | 0.32 g |
Dietary fiber | 0.5 g | 1 g |
Protein | 1 g | 1.21 g |
Calcium | 21 mg | 16 mg |
Iron | 0.8 mg | 0.37 mg |
Magnessium | 12 mg | 18 mg |
Phosphorus | 44 mg | 38 mg |
Potassium | 340 mg | 261 mg |
Sodium | 1 mg | 8 mg |
Zink | 0.32 mg | 0.32 mg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.045 mg |
Vitaminium B2 (riboflavin) | 0.11 mg | 0.094 mg |
Vitaminium B3 (Niacin) | 0.6 mg | 0.451 mg |
Vitaminium B5 | 0.298 mg | 0.204 mg |
Vitaminium B6 | 0.061 mg | 0.163 mg |
Vitaminium B9 (Folic acid) | 16 mg | 24 mg |
Vitaminium C | 9 mg | 17.9 mg |
Vitaminium E | 1.06 mg | 0.12 mg |
Vitaminium K | 1.1 mg | 4.3 mg |
Beta karoten | 3100 mg | 120 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
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
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
Compares of pumpkin
- Pumpkin vs Asparagus
- Pumpkin vs Bamboo Shoots
- Pumpkin vs Beetroot
- Pumpkin vs Pepper
- Pumpkin vs Bitter Melon
- Pumpkin vs Calabash
- see all compares of pumpkin
Compares of zucchini
Read also:
- Calories from Pumpkin
- Calories of Purslane
- Calories in Salad chicory
- Radish calories per 100g
- Rhubarb carbs per 100g
- Salsify protein per 100g
- Shallot fat per 100g
- How many calories does spinach have?
- Calories in a half of sweet potato
- Calories in whole sweet potato
- Calories for one, two or more sweet potatos
- How much protein in chard?
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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