Pumpkin vs Yellow Squash : Nutrition, Calories & Protein Compared



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

Pumpkin vs Yellow squash
Nutrition Facts

Pumpkin
Serving size:
  change
one pumpkin (850g)cup, mashed (245g)cup, cubes (140g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Yellow Squash
Serving size:
  change
one yellow squash (196g)cup (113g)half cup (56.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Pumpkin vs Yellow Squash 100g Compare


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 µg0.003 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

26kcal

Calories source

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

Yellow squash 100g

16kcal

Calories source

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