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Shallot vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between Shallot and Zucchini

  • Shallot is richer in Vitamin B6, Iron, Fiber, and Manganese, yet Zucchini is richer in Vitamin C, and Vitamin B2.
  • Daily need coverage for Vitamin B6 from Shallot is 14% higher.
  • Shallot contains 3 times more Iron than Zucchini. Shallot contains 1.2mg of Iron, while Zucchini contains 0.37mg.
  • Zucchini contains less Sugar.

Food types used in this article are Shallots, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Shallot 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 +131.3%
Contains more Iron +224.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +57.9%
Contains more Potassium +28%
Contains more Zinc +25%
Contains more Copper +66%
Contains more Manganese +65%
Contains more Selenium +500%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +131.3%
Contains more Iron +224.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +57.9%
Contains more Potassium +28%
Contains more Zinc +25%
Contains more Copper +66%
Contains more Manganese +65%
Contains more Selenium +500%
Contains less Sodium -33.3%

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 B1 +33.3%
Contains more Vitamin B5 +42.2%
Contains more Vitamin B6 +111.7%
Contains more Folate +41.7%
Contains more Vitamin A +4900%
Contains more Vitamin E +200%
Contains more Vitamin C +123.8%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +125.5%
Contains more Vitamin K +437.5%
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 +33.3%
Contains more Vitamin B5 +42.2%
Contains more Vitamin B6 +111.7%
Contains more Folate +41.7%
Contains more Vitamin A +4900%
Contains more Vitamin E +200%
Contains more Vitamin C +123.8%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +125.5%
Contains more Vitamin K +437.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +106.6%
Contains more Carbs +440.2%
Contains more Other +40.4%
Contains more Fats +220%
Contains more Water +18.8%
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +440.2%
Contains more Other +40.4%
Contains more Fats +220%
Contains more Water +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +133.3%
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +133.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shallot Zucchini
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index 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 Shallot Zucchini Opinion
Net carbs 13.6g 2.11g Shallot
Protein 2.5g 1.21g Shallot
Fats 0.1g 0.32g Zucchini
Carbs 16.8g 3.11g Shallot
Calories 72kcal 17kcal Shallot
Fructose 1.38g Zucchini
Sugar 7.87g 2.5g Zucchini
Fiber 3.2g 1g Shallot
Calcium 37mg 16mg Shallot
Iron 1.2mg 0.37mg Shallot
Magnesium 21mg 18mg Shallot
Phosphorus 60mg 38mg Shallot
Potassium 334mg 261mg Shallot
Sodium 12mg 8mg Zucchini
Zinc 0.4mg 0.32mg Shallot
Copper 0.088mg 0.053mg Shallot
Manganese 0.292mg 0.177mg Shallot
Selenium 1.2µg 0.2µg Shallot
Vitamin A 4IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.04mg 0.12mg Zucchini
Vitamin C 8mg 17.9mg Zucchini
Vitamin B1 0.06mg 0.045mg Shallot
Vitamin B2 0.02mg 0.094mg Zucchini
Vitamin B3 0.2mg 0.451mg Zucchini
Vitamin B5 0.29mg 0.204mg Shallot
Vitamin B6 0.345mg 0.163mg Shallot
Folate 34µg 24µg Shallot
Vitamin K 0.8µg 4.3µg Zucchini
Tryptophan 0.028mg 0.01mg Shallot
Threonine 0.098mg 0.029mg Shallot
Isoleucine 0.106mg 0.044mg Shallot
Leucine 0.149mg 0.071mg Shallot
Lysine 0.125mg 0.067mg Shallot
Methionine 0.027mg 0.018mg Shallot
Phenylalanine 0.081mg 0.043mg Shallot
Valine 0.11mg 0.054mg Shallot
Histidine 0.043mg 0.026mg Shallot
Saturated Fat 0.017g 0.084g Shallot
Monounsaturated Fat 0.014g 0.011g Shallot
Polyunsaturated fat 0.039g 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
Shallot 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
15%
Shallot
16%
Zucchini
Minerals Daily Need Coverage Score
21%
Shallot
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 5.37g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.067g)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.1)
Which food is richer in minerals?
Shallot
Shallot 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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.