“Yellow vs Green Pumpkin (Kaddu): Nutritional Difference, Health Benefits & Which is Better”

# Yellow vs Green Pumpkin (Kaddu): Nutritional Difference, Health Benefits & Which is Better?

Pumpkin is one of the most versatile vegetables in Indian households. Whether you call it **Kaddu, Sitaphal, or Petha**, this humble vegetable finds its place in sabzis, soups, curries, and even sweets like halwa. But did you know that there are two main types commonly consumed – **Yellow Pumpkin** and **Green Pumpkin**? Many people are confused about which one is healthier, tastier, or more suitable for daily use.

In this detailed guide, we will explore the **differences between yellow and green pumpkin**, compare their **nutritional profile**, discuss their **health benefits**, and help you decide which one is better for your diet.

1. Overview of Yellow and Green Pumpkin

### Yellow Pumpkin (Peela Kaddu)

Yellow pumpkin has bright orange-yellow flesh with a slightly sweet taste. Its outer skin can range from pale yellow to deep orange depending on the variety. This type of pumpkin is commonly used for making halwa, soups, or curries because of its naturally sweet flavor and soft texture after cooking.

**Key Characteristics of Yellow Pumpkin:**

– Flesh: Bright orange/yellow

– Taste: Mildly sweet

– Texture: Soft when cooked

– Culinary Uses: Halwa, soups, curries, baby food, puree

### Green Pumpkin (Hara Kaddu)

Green pumpkin, also called **long melon** in some places, has a pale green skin and white or pale-green flesh. It is less sweet compared to yellow pumpkin and has a more neutral, watery taste. It is often used in sambhar, stews, parathas, and dal preparations.

**Key Characteristics of Green Pumpkin:**

– Flesh: White or pale green

– Taste: Neutral, mild

– Texture: Soft but slightly firm even after cooking

– Culinary Uses: Dal, sambhar, curries, stir-fry, juice

## 2. Nutritional Profile: Yellow vs Green Pumpkin

Both pumpkins are **low in calories and high in nutrition**, making them ideal for weight management and overall health. But there are some differences:

| **Nutrient** (per 100 g) | **Yellow Pumpkin** | **Green Pumpkin** |

| Calories | ~26 kcal | ~20 kcal |

| Carbohydrates | 6.5 g | 4.5 g |

| Fiber | 0.5 g | 0.8 g |

| Protein | 1 g | 0.8 g |

| Fat | 0.1 g | 0.1 g |

| Vitamin A | Very High (good for eyes) | Low |

| Vitamin C | Moderate | High |

| Potassium | High | High |

| Water Content | 91% | 94% |

**Quick Takeaway:**

– **Yellow Pumpkin** is richer in **Vitamin A, beta-carotene, and antioxidants** (good for eyes and skin).

– **Green Pumpkin** has slightly more **fiber and water content** (better for hydration and digestion).

## 3. Health Benefits of Yellow Pumpkin

Yellow pumpkin is often considered a superfood because of its powerful antioxidant profile.

### a) Improves Eye Health  

Thanks to its high **Vitamin A** and **beta-carotene**, yellow pumpkin protects vision, reduces risk of night blindness, and supports healthy skin.

### b) Boosts Immunity  

Pumpkin contains **Vitamin C, E, and carotenoids** that strengthen the immune system, helping your body fight infections.

### c) Good for Weight Loss  

Low in calories and naturally filling, yellow pumpkin can be included in soups and curries to aid weight loss without compromising on nutrition.

### d) Heart Health  

Rich in potassium, it helps maintain healthy blood pressure and improves heart function.

### e) Good for Babies  

Because of its soft texture and natural sweetness, boiled and mashed yellow pumpkin is often recommended as a first solid food for infants.

## 4. Health Benefits of Green Pumpkin

Green pumpkin may not be as colorful, but it has its own unique benefits.

### a) Excellent for Digestion  

Its high **water and fiber content** supports smooth bowel movement, preventing constipation.

### b) Cooling Effect  

Green pumpkin is considered naturally cooling in Ayurveda. It helps maintain body temperature during summers and prevents acidity.

### c) Beneficial for Diabetics  

Because of its low glycemic index, green pumpkin is safe for diabetics and helps regulate blood sugar levels.

### d) Detoxification

Its high water content supports kidney function and helps flush out toxins from the body.

### e) Hydration and Weight Control  

Its watery texture keeps you full without adding many calories, aiding in weight management.

## 5. Culinary Uses: Yellow vs Green Pumpkin

Both pumpkins can be used in a variety of dishes, but their taste makes them suitable for different recipes:

– **Yellow Pumpkin:** Best for halwa, soups, purees, baby food, stuffed parathas, kootu, and sweet curries.
– **Green Pumpkin:** Perfect for dal, sambhar, stir-fry, chutneys, juice, and mixed vegetable curries.

### Tip:
If you like mildly sweet flavors, go for yellow pumpkin. If you want a light, neutral vegetable that absorbs spices well, choose green pumpkin.

–## 6. Which is Better – Yellow or Green Pumpkin?

There is no absolute “better” choice because both have unique benefits.
– **Choose Yellow Pumpkin** if you want more Vitamin A, improved eyesight, and antioxidant benefits.
– **Choose Green Pumpkin** if you want hydration, cooling effect, and easy digestion.

### Best Practice:
Include both in your diet. You can have yellow pumpkin once or twice a week for its vitamin boost, and green pumpkin more frequently as it is lighter and can be eaten regularly.

## 7. Common Myths About Pumpkins

– **Myth:** Pumpkin increases sugar levels – **Fact:** When eaten in moderation, both yellow and green pumpkin are safe even for diabetics.
– **Myth:** Pumpkin is heavy to digest – **Fact:** Pumpkin is one of the easiest vegetables to digest and is recommended even for sick patients.
– **Myth:** Only yellow pumpkin is healthy – **Fact:** Both varieties offer different nutrients and are beneficial.

## Final Thought

Pumpkin, whether yellow or green, is a powerhouse of nutrition. Instead of debating which one is better, you can enjoy the **best of both worlds**. Yellow pumpkin gives you a dose of antioxidants and eye-friendly nutrients, while green pumpkin keeps your digestion smooth and body cool. By rotating them in your weekly menu, you ensure a balanced intake of vitamins, minerals, and fiber.

## FAQ Section..

**Q1: Can diabetics eat pumpkin?**
Yes, both yellow and green pumpkin can be consumed in moderation by diabetics as they have a low glycemic index.

**Q2: Can pumpkin cause cold or cough?**
No, pumpkin does not cause cold or cough. In fact, its Vitamin C content can help boost immunity.

**Q3: Can we give pumpkin daily to babies?**
Yes, boiled and mashed yellow pumpkin is safe for babies as a part of their daily diet.

**Q4: Which pumpkin is better for weight loss?**
Both are good, but green pumpkin has slightly lower calories and more water, making it more weight-loss-friendly.

**Q5: Can we eat pumpkin during fasting?**
Yes, pumpkin is a sattvic food and is allowed during most religious fasts.

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https://sanjarii.com/japanese-walking-benefits/

## Disclaimer
This article is for educational purposes only. For personalized dietary advice, consult a qualified nutritionist or healthcare professional, especially if you have medical conditions like diabetes, thyroid issues, or kidney problems.