Pumpkin vs Squash
Nutrition comparison per 100 g serving
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It's a tie, both foods score equally across 29 nutrient categories
Pumpkin: 13
vs
Squash: 13
(3 ties)
Overview
Vitamins
| Vitamin | Pumpkin | Squash | Winner |
|---|---|---|---|
| Choline, total | 9.8 MG | 7.9 MG | |
| Folate, total | 12 UG | 20 UG | |
| Niacin | 0.4 MG | 0.5 MG | |
| Pantothenic acid | 0.4 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin A, RAE | 778 UG | 11 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 4.2 MG | 5.5 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.1 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 16 UG | 3.5 UG |
Minerals
| Mineral | Pumpkin | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 26 MG | 27 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 1.4 MG | 0.4 MG | |
| Magnesium, Mg | 23 MG | 24 MG | |
| Manganese, Mn | 0.1 MG | 0.2 MG | |
| Phosphorus, P | 35 MG | 39 MG | |
| Potassium, K | 206 MG | 192 MG | |
| Selenium, Se | 0.4 UG | 0.2 UG | |
| Sodium, Na | 5 MG | 237 MG | |
| Zinc, Zn | 0.2 MG | 0.4 MG |