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  6. Peppers vs. Zucchini

Peppers vs. Zucchini — In-Depth Nutrition Comparison

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What are the differences between Peppers and Zucchini?

  • Peppers are richer than Zucchini in Vitamin C, Copper, Iron, Vitamin B6, Vitamin K, and Vitamin A RAE.
  • Peppers' daily need coverage for Vitamin C is 250% more.
  • Peppers have 6 times more Vitamin A RAE than Zucchini. While Peppers have 59µg of Vitamin A RAE, Zucchini has only 10µg.
  • The amount of Sugar in Zucchini is lower.

We used Peppers, hot chili, green, raw and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Peppers 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.
Peppers
Peppers
9
:
1
Zucchini
Zucchini
Contains more Calcium +12.5%
Contains more Iron +224.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +21.1%
Contains more Potassium +30.3%
Contains less Sodium -12.5%
Contains more Copper +228.3%
Contains more Manganese +33.9%
Contains more Selenium +150%
Equal in Zinc - 0.32
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +12.5%
Contains more Iron +224.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +21.1%
Contains more Potassium +30.3%
Contains less Sodium -12.5%
Contains more Copper +228.3%
Contains more Manganese +33.9%
Contains more Selenium +150%
Equal in Zinc - 0.32

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.
Peppers
Peppers
7
:
3
Zucchini
Zucchini
Contains more Vitamin A +489.5%
Contains more Vitamin E +475%
Contains more Vitamin C +1254.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +110.6%
Contains more Vitamin B6 +70.6%
Contains more Vitamin K +232.6%
Contains more Vitamin B5 +234.4%
Equal in Vitamin B2 - 0.094
Equal in Folate - 24
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Zucchini
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 +489.5%
Contains more Vitamin E +475%
Contains more Vitamin C +1254.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +110.6%
Contains more Vitamin B6 +70.6%
Contains more Vitamin K +232.6%
Contains more Vitamin B5 +234.4%
Equal in Vitamin B2 - 0.094
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppers
Peppers
3
:
2
Zucchini
Zucchini
Contains more Protein +65.3%
Contains more Carbs +204.2%
Contains more Fats +60%
Equal in Water - 94.79
Equal in Other - 0.57
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Zucchini
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 +65.3%
Contains more Carbs +204.2%
Contains more Fats +60%
Equal in Water - 94.79
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppers
Peppers
2
:
0
Zucchini
Zucchini
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +19.8%
Equal in Monounsaturated Fat - 0.011
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +19.8%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peppers Zucchini Opinion
Net carbs 7.96g 2.11g Peppers
Protein 2g 1.21g Peppers
Fats 0.2g 0.32g Zucchini
Carbs 9.46g 3.11g Peppers
Calories 40kcal 17kcal Peppers
Fructose 1.38g Zucchini
Sugar 5.1g 2.5g Zucchini
Fiber 1.5g 1g Peppers
Calcium 18mg 16mg Peppers
Iron 1.2mg 0.37mg Peppers
Magnesium 25mg 18mg Peppers
Phosphorus 46mg 38mg Peppers
Potassium 340mg 261mg Peppers
Sodium 7mg 8mg Peppers
Zinc 0.3mg 0.32mg Zucchini
Copper 0.174mg 0.053mg Peppers
Manganese 0.237mg 0.177mg Peppers
Selenium 0.5µg 0.2µg Peppers
Vitamin A 1179IU 200IU Peppers
Vitamin A RAE 59µg 10µg Peppers
Vitamin E 0.69mg 0.12mg Peppers
Vitamin C 242.5mg 17.9mg Peppers
Vitamin B1 0.09mg 0.045mg Peppers
Vitamin B2 0.09mg 0.094mg Zucchini
Vitamin B3 0.95mg 0.451mg Peppers
Vitamin B5 0.061mg 0.204mg Zucchini
Vitamin B6 0.278mg 0.163mg Peppers
Folate 23µg 24µg Zucchini
Vitamin K 14.3µg 4.3µg Peppers
Tryptophan 0.026mg 0.01mg Peppers
Threonine 0.074mg 0.029mg Peppers
Isoleucine 0.065mg 0.044mg Peppers
Leucine 0.105mg 0.071mg Peppers
Lysine 0.089mg 0.067mg Peppers
Methionine 0.024mg 0.018mg Peppers
Phenylalanine 0.062mg 0.043mg Peppers
Valine 0.084mg 0.054mg Peppers
Histidine 0.041mg 0.026mg Peppers
Saturated Fat 0.021g 0.084g Peppers
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.109g 0.091g Peppers
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
Peppers 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
90%
Peppers
16%
Zucchini
Minerals Daily Need Coverage Score
22%
Peppers
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.6g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.6)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.