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Broccoli vs. Zucchini — In-Depth Nutrition Comparison

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What are the differences between Broccoli and Zucchini?

  • Broccoli is richer than Zucchini in Vitamin K, Vitamin C, Folate, Vitamin B5, and Fiber.
  • Broccoli's daily need coverage for Vitamin K is 81% more.
  • Broccoli has 7 times more Vitamin E than Zucchini. While Broccoli has 0.78mg of Vitamin E , Zucchini has only 0.12mg.

We used Broccoli, raw and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Broccoli vs Zucchini infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +193.8%
Contains more Iron +97.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +73.7%
Contains more Potassium +21.1%
Contains more Zinc +28.1%
Contains more Manganese +18.6%
Contains more Selenium +1150%
Contains less Sodium -75.8%
Equal in Copper - 0.053
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +193.8%
Contains more Iron +97.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +73.7%
Contains more Potassium +21.1%
Contains more Zinc +28.1%
Contains more Manganese +18.6%
Contains more Selenium +1150%
Contains less Sodium -75.8%
Equal in Copper - 0.053

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin C +398.3%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +41.7%
Contains more Vitamin B5 +180.9%
Contains more Folate +162.5%
Contains more Vitamin K +2262.8%
Equal in Vitamin B6 - 0.163
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin C +398.3%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +41.7%
Contains more Vitamin B5 +180.9%
Contains more Folate +162.5%
Contains more Vitamin K +2262.8%
Equal in Vitamin B6 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +133.1%
Contains more Fats +15.6%
Contains more Carbs +113.5%
Contains more Other +52.6%
Equal in Water - 94.79
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +133.1%
Contains more Fats +15.6%
Contains more Carbs +113.5%
Contains more Other +52.6%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.6%
Contains more Polyunsaturated fat +139.5%
Equal in Monounsaturated Fat - 0.011
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -53.6%
Contains more Polyunsaturated fat +139.5%
Equal in Monounsaturated Fat - 0.011

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +100%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Glucose +118.4%
Contains more Fructose +102.9%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +100%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Glucose +118.4%
Contains more Fructose +102.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Zucchini
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Broccoli Zucchini Opinion
Net carbs 4.04g 2.11g Broccoli
Protein 2.82g 1.21g Broccoli
Fats 0.37g 0.32g Broccoli
Carbs 6.64g 3.11g Broccoli
Calories 34kcal 17kcal Broccoli
Fructose 0.68g 1.38g Zucchini
Sugar 1.7g 2.5g Broccoli
Fiber 2.6g 1g Broccoli
Calcium 47mg 16mg Broccoli
Iron 0.73mg 0.37mg Broccoli
Magnesium 21mg 18mg Broccoli
Phosphorus 66mg 38mg Broccoli
Potassium 316mg 261mg Broccoli
Sodium 33mg 8mg Zucchini
Zinc 0.41mg 0.32mg Broccoli
Copper 0.049mg 0.053mg Zucchini
Manganese 0.21mg 0.177mg Broccoli
Selenium 2.5µg 0.2µg Broccoli
Vitamin A 623IU 200IU Broccoli
Vitamin A RAE 31µg 10µg Broccoli
Vitamin E 0.78mg 0.12mg Broccoli
Vitamin C 89.2mg 17.9mg Broccoli
Vitamin B1 0.071mg 0.045mg Broccoli
Vitamin B2 0.117mg 0.094mg Broccoli
Vitamin B3 0.639mg 0.451mg Broccoli
Vitamin B5 0.573mg 0.204mg Broccoli
Vitamin B6 0.175mg 0.163mg Broccoli
Folate 63µg 24µg Broccoli
Vitamin K 101.6µg 4.3µg Broccoli
Tryptophan 0.033mg 0.01mg Broccoli
Threonine 0.088mg 0.029mg Broccoli
Isoleucine 0.079mg 0.044mg Broccoli
Leucine 0.129mg 0.071mg Broccoli
Lysine 0.135mg 0.067mg Broccoli
Methionine 0.038mg 0.018mg Broccoli
Phenylalanine 0.117mg 0.043mg Broccoli
Valine 0.125mg 0.054mg Broccoli
Histidine 0.059mg 0.026mg Broccoli
Saturated Fat 0.039g 0.084g Broccoli
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.038g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
16%
Zucchini
Minerals Daily Need Coverage Score
19%
Broccoli
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.045g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.