Pumpkin vs Yellow Squash : What Should You Choose?

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

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

Yellow squash vs Pumpkin: Nutrition Comparison

per 100gPumpkinYellow squash
Calories26 16
Carbohydrates6.5 g3.35 g
Fat0.1 g0.18 g
Dietary fiber0.5 g1.1 g
Protein1 g1.21 g
Calcium21 mg15 mg
Iron0.8 mg0.35 mg
Magnessium12 mg17 mg
Potassium340 mg262 mg
Sodium1 mg2 mg
Vitaminium B1 (Thiamine)0.05 mg0.048 mg
Vitaminium B2 (riboflavin)0.11 mg0.142 mg
Vitaminium B3 (Niacin)0.6 mg0.487 mg
Vitaminium B60.061 mg0.218 mg
Vitaminium B9 (Folic acid)16 mg0.029 mg
Vitaminium C9 mg17 mg
Vitaminium E1.06 mg0.12 mg
Vitaminium K1.1 mg0.003 mg

More Calories in Pumpkin

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

Pumpkin has 26 kcal per 100g and yellow squash 16 kcal per 100g so it is pretty easy to calculate that the difference is about 63%.

In pumpkin and in yellow squash most calories came from carbs.

See tables below to compare pumpkin with yellow squash in details.

Pumpkin And Yellow squash Nutrition Difference

  • Calories:
    pumpkin - 63% more than yellow squash
  • Carbohydrates:
    pumpkin - 94% more than yellow squash
  • Fat:
    yellow squash - 80% more than pumpkin
  • Dietary fiber:
    yellow squash - 120% more than pumpkin
  • Protein:
    yellow squash - 21% more than pumpkin

Less protein in pumpkin

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

There is 1.21g per 100g of yellow squash 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 yellow squash.

There is 3.35g/100g of carbohydrates in yellow squash and 6.5g/100g in pumpkin so let me do the math for you again - difference is about 94%.

Less fat in pumpkin

In pumpkin is less fats than in yellow squash.

The tables above show us that there is 0.18g/100g of fats in yellow squash and 0.1g/100g in pumpkin. In this case difference is about 80%.


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

Calories source

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

Yellow squash

  • Calories16
  • Carbohydrates3.35 g
  • Fat0.18 g
  • Dietary fiber1.1 g
  • Protein1.21 g
Yellow squash calories per:
| ounce | single piece | cup | half cup

Calories source

  • 67% CARBS
  • 24% PROTEIN
  • 8% FAT

Vitamins: yellow squash vs pumpkin

  • Vitaminium B1 (Thiamine):
    pumpkin - 4% more than yellow squash
  • Vitaminium B2 (riboflavin):
    yellow squash - 29% more than pumpkin
  • Vitaminium B3 (Niacin):
    pumpkin - 23% more than yellow squash
  • Vitaminium B6:
    yellow squash - 257% more than pumpkin
  • Vitaminium B9 (Folic acid):
    pumpkin - 55072% more than yellow squash
  • Vitaminium C:
    yellow squash - 89% more than pumpkin
  • Vitaminium E:
    pumpkin - 783% more than yellow squash
  • Vitaminium K:
    pumpkin - 36567% more than yellow squash

Minerals: pumpkin vs yellow squash

  • Calcium:
    pumpkin - 40% more than yellow squash
  • Iron:
    pumpkin - 129% more than yellow squash
  • Magnessium:
    yellow squash - 42% more than pumpkin
  • Potassium:
    pumpkin - 30% more than yellow squash
  • Sodium:
    yellow squash - 100% 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.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy