Pumpkin vs Yellow Squash : Nutrition, Calories & Protein Compared


Pumpkin vs Yellow squash
Nutrition Facts
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Pumpkin vs Yellow Squash 100g Compare
per 100g | Pumpkin | Yellow squash |
---|---|---|
Calories | 26 | 16 |
Carbohydrates | 6.5 g | 3.35 g |
Fat | 0.1 g | 0.18 g |
Dietary fiber | 0.5 g | 1.1 g |
Protein | 1 g | 1.21 g |
Calcium | 21 mg | 15 mg |
Iron | 0.8 mg | 0.35 mg |
Magnessium | 12 mg | 17 mg |
Potassium | 340 mg | 262 mg |
Sodium | 1 mg | 2 mg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.048 mg |
Vitaminium B2 (riboflavin) | 0.11 mg | 0.142 mg |
Vitaminium B3 (Niacin) | 0.6 mg | 0.487 mg |
Vitaminium B6 | 0.061 mg | 0.218 mg |
Vitaminium B9 (Folic acid) | 16 mg | 0.029 mg |
Vitaminium C | 9 mg | 17 mg |
Vitaminium E | 1.06 mg | 0.12 mg |
Vitaminium K | 1.1 µg | 0.003 µg |
Discover the Nutritional Gems: Pumpkin vs. Yellow Squash
When autumn rolls around, pumpkins often steal the spotlight with their vibrant hues and festive appeal, symbolizing harvest time and Halloween fun. But there's another contender in the squash family that deserves its due: the yellow squash. Both pumpkin and yellow squash are not only culinary favorites but also packed with nutrients, each bringing its own set of health benefits to the table. Let's dive into the fascinating world of these two nutritious vegetables, exploring their unique qualities and how they compare in terms of nutritional value.
The Enchanting World of Pumpkins
Pumpkins are synonymous with fall festivities, from carving jack-o'-lanterns to savoring pumpkin pies. Beyond their cultural significance, pumpkins are a powerhouse of nutrients. Rich in vitamins, minerals, and antioxidants, they offer numerous health benefits, including improved vision, weight loss, and a reduced risk of chronic diseases. With a calorie count of 26 per 100 grams, pumpkins are a low-calorie option that's high in fiber, vitamin A (with a whopping 7384 IU), and potassium, making them an excellent choice for a healthy diet.
Yellow Squash: The Unsung Hero of the Squash Family
Yellow squash, often overshadowed by its more popular relatives, is a versatile and nutritious vegetable that deserves a spot in your diet. Also known as summer squash, this vegetable is low in calories, with just 16 calories per 100 grams, and high in vitamins and minerals. It boasts a higher fiber content than pumpkin, making it beneficial for digestion and weight management. Yellow squash is also a good source of vitamin C, magnesium, and vitamin B6, contributing to a strong immune system, bone health, and brain function.
Nutritional Face-Off: Pumpkin vs. Yellow Squash
While both pumpkin and yellow squash are nutritious options, they have their differences in nutritional content. Pumpkins have a higher calorie and carbohydrate content, but they outshine yellow squash in vitamin A and potassium, essential for eye health and heart function. On the other hand, yellow squash has fewer calories and carbs but boasts a higher content of fiber, vitamin C, and magnesium, making it slightly better for weight management and immune support.
In terms of vitamins and minerals, pumpkin is a superior source of vitamin A, potassium, and iron, whereas yellow squash provides more vitamin C, magnesium, and vitamin B6. Both vegetables are low in fat and cholesterol-free, supporting a heart-healthy diet.
Conclusion: A Place for Both on Your Plate
Choosing between pumpkin and yellow squash doesn't have to be an either/or decision. Both vegetables offer unique nutritional benefits and can be a healthy addition to your diet. Whether you prefer the rich, sweet flavor of pumpkin or the mild, versatile taste of yellow squash, incorporating these vegetables into your meals can enhance your diet with essential vitamins, minerals, and fiber. So, why not enjoy the best of both worlds? After all, variety is the spice of life—and the key to a balanced diet.
Pumpkin 100g
26kcalCalories source
- 84% CARBS.
- 13% PROTEIN
- 3% FAT
Yellow squash 100g
16kcalCalories source
- 67% CARBS
- 24% PROTEIN
- 8% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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