Pumpkin vs Squash
Nutrition comparison per 100 g serving
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Pumpkin wins in 14 out of 29 nutrient categories
Pumpkin: 14
vs
Squash: 10
(5 ties)
Overview
Vitamins
| Vitamin | Pumpkin | Squash | Winner |
|---|---|---|---|
| Choline, total | 6.2 MG | 0 MG | |
| Folate, total | 9 UG | 16 UG | |
| Niacin | 0.4 MG | 0.5 MG | |
| Pantothenic acid | 0.2 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 288 UG | 167 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 4.7 MG | 3.5 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0.8 UG | 0 UG |
Minerals
| Mineral | Pumpkin | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 15 MG | 19 MG | |
| Copper, Cu | 0.1 MG | 0.0 MG | |
| Iron, Fe | 0.6 MG | 0.6 MG | |
| Magnesium, Mg | 9 MG | 9 MG | Tie |
| Manganese, Mn | 0.1 MG | 0.2 MG | |
| Phosphorus, P | 30 MG | 14 MG | |
| Potassium, K | 230 MG | 133 MG | |
| Selenium, Se | 0.2 UG | 0.5 UG | |
| Sodium, Na | 1 MG | 238 MG | |
| Zinc, Zn | 0.2 MG | 0.1 MG |