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Potato vs. Zucchini — In-Depth Nutrition Comparison

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Differences between Potato and Zucchini

  • Potato has more Vitamin B6, Iron, Potassium, Copper, and Vitamin B3, while Zucchini has more Vitamin C.
  • Potato's daily need coverage for Vitamin B6 is 11% higher.
  • Zucchini contains 3 times less Vitamin B3 than Potato. Potato contains 1.41mg of Vitamin B3, while Zucchini contains 0.451mg.

The food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Potato 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 Iron +191.9%
Contains more Magnesium +55.6%
Contains more Phosphorus +84.2%
Contains more Potassium +105%
Contains more Zinc +12.5%
Contains more Copper +122.6%
Contains more Manganese +23.7%
Contains more Selenium +100%
Contains less Sodium -20%
Equal in Calcium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Iron +191.9%
Contains more Magnesium +55.6%
Contains more Phosphorus +84.2%
Contains more Potassium +105%
Contains more Zinc +12.5%
Contains more Copper +122.6%
Contains more Manganese +23.7%
Contains more Selenium +100%
Contains less Sodium -20%
Equal in Calcium - 16

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.
Potato
5
:
Contains more Vitamin B1 +42.2%
Contains more Vitamin B3 +212.6%
Contains more Vitamin B5 +84.3%
Contains more Vitamin B6 +90.8%
Contains more Folate +16.7%
Contains more Vitamin A +1900%
Contains more Vitamin E +200%
Contains more Vitamin C +86.5%
Contains more Vitamin B2 +95.8%
Contains more Vitamin K +115%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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 B1 +42.2%
Contains more Vitamin B3 +212.6%
Contains more Vitamin B5 +84.3%
Contains more Vitamin B6 +90.8%
Contains more Folate +16.7%
Contains more Vitamin A +1900%
Contains more Vitamin E +200%
Contains more Vitamin C +86.5%
Contains more Vitamin B2 +95.8%
Contains more Vitamin K +115%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +106.6%
Contains more Carbs +580.1%
Contains more Other +133.3%
Contains more Fats +146.2%
Contains more Water +26.6%
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +106.6%
Contains more Carbs +580.1%
Contains more Other +133.3%
Contains more Fats +146.2%
Contains more Water +26.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +59.6%
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +59.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +700%
Contains more Glucose +143.2%
Contains more Fructose +305.9%
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 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 Starch +∞%
Contains more Sucrose +700%
Contains more Glucose +143.2%
Contains more Fructose +305.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Zucchini Opinion
Net carbs 18.95g 2.11g Potato
Protein 2.5g 1.21g Potato
Fats 0.13g 0.32g Zucchini
Carbs 21.15g 3.11g Potato
Calories 93kcal 17kcal Potato
Starch 17.27g 0g Potato
Fructose 0.34g 1.38g Zucchini
Sugar 1.18g 2.5g Potato
Fiber 2.2g 1g Potato
Calcium 15mg 16mg Zucchini
Iron 1.08mg 0.37mg Potato
Magnesium 28mg 18mg Potato
Phosphorus 70mg 38mg Potato
Potassium 535mg 261mg Potato
Sodium 10mg 8mg Zucchini
Zinc 0.36mg 0.32mg Potato
Copper 0.118mg 0.053mg Potato
Manganese 0.219mg 0.177mg Potato
Selenium 0.4µg 0.2µg Potato
Vitamin A 10IU 200IU Zucchini
Vitamin A RAE 1µg 10µg Zucchini
Vitamin E 0.04mg 0.12mg Zucchini
Vitamin C 9.6mg 17.9mg Zucchini
Vitamin B1 0.064mg 0.045mg Potato
Vitamin B2 0.048mg 0.094mg Zucchini
Vitamin B3 1.41mg 0.451mg Potato
Vitamin B5 0.376mg 0.204mg Potato
Vitamin B6 0.311mg 0.163mg Potato
Folate 28µg 24µg Potato
Vitamin K 2µg 4.3µg Zucchini
Tryptophan 0.025mg 0.01mg Potato
Threonine 0.081mg 0.029mg Potato
Isoleucine 0.08mg 0.044mg Potato
Leucine 0.119mg 0.071mg Potato
Lysine 0.13mg 0.067mg Potato
Methionine 0.038mg 0.018mg Potato
Phenylalanine 0.099mg 0.043mg Potato
Valine 0.125mg 0.054mg Potato
Histidine 0.042mg 0.026mg Potato
Saturated Fat 0.034g 0.084g Potato
Monounsaturated Fat 0.003g 0.011g Zucchini
Polyunsaturated fat 0.057g 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
Potato 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
17%
Potato
16%
Zucchini
Minerals Daily Need Coverage Score
22%
Potato
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 71)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.