Pumpkin Puree vs. Zucchini
Nutrition comparison of Pumpkin Puree and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and zucchini:
- Both pumpkin puree and zucchini are high in potassium.
- Pumpkin puree has more beta-carotene and alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
- Zucchini has more Vitamin B6.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and zucchini contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, pumpkin puree is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Pumpkin puree has a macronutrient ratio of 11:82:7 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Zucchini | |
|---|---|---|
| Protein | 11% | 24% |
| Carbohydrates | 82% | 62% |
| Fat | 7% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and zucchini contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 190% more dietary fiber than zucchini - pumpkin puree has 2.9g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Pumpkin puree and zucchini contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Pumpkin puree and zucchini contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both pumpkin puree and zucchini are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 326% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 76 times more Vitamin A than zucchini - pumpkin puree has 778ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Pumpkin puree and zucchini contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Pumpkin puree and zucchini contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more Vitamin B6. Both pumpkin puree and zucchini contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Pumpkin Puree | Zucchini | |
|---|---|---|
| Thiamin | 0.024 MG | 0.045 MG |
| Riboflavin | 0.054 MG | 0.094 MG |
| Niacin | 0.367 MG | 0.451 MG |
| Pantothenic acid | 0.4 MG | 0.204 MG |
| Vitamin B6 | 0.056 MG | 0.163 MG |
| Folate | 12 UG | 24 UG |
Minerals
calcium
Pumpkin puree has 63% more calcium than zucchini - pumpkin puree has 26mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Pumpkin puree has 276% more iron than zucchini - pumpkin puree has 1.4mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both pumpkin puree and zucchini are high in potassium. Zucchini has 27% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and zucchini has 261mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Pumpkin Puree | Zucchini | |
|---|---|---|
| beta-carotene | 6940 UG | 120 UG |
| alpha-carotene | 4795 UG | ~ |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pumpkin Puree | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.061 G |
| Total | 0.008 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both pumpkin puree and zucchini contain small amounts of linoleic acid.
| Pumpkin Puree | Zucchini | |
|---|---|---|
| linoleic acid | 0.007 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.007 G | 0.031 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pumpkin Puree (Pumpkin, canned, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Pumpkin Puree g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or zucchini contain more calories in 100 grams?Pumpkin puree and zucchini contain similar amounts of calories - pumpkin puree has 34 calories in 100g and zucchini has 17 calories.
Does pumpkin puree or zucchini have more carbohydrates?
By weight, pumpkin puree and zucchini contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does pumpkin puree or zucchini contain more potassium?
Both pumpkin puree and zucchini are high in potassium. Zucchini has 30% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and zucchini has 261mg of potassium.