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  6. Tomato vs. Zucchini

Tomato vs. Zucchini — In-Depth Nutrition Comparison

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What are the main differences between Tomato and Zucchini?

  • Zucchini has more Vitamin B6, and Vitamin B2 than Tomato.

We used Tomatoes, red, ripe, raw, year round average and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Tomato 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.
Tomato
Tomato
2
:
8
Zucchini
Zucchini
Contains less Sodium -37.5%
Contains more Copper +11.3%
Contains more Calcium +60%
Contains more Iron +37%
Contains more Magnesium +63.6%
Contains more Phosphorus +58.3%
Contains more Potassium +10.1%
Contains more Zinc +88.2%
Contains more Manganese +55.3%
Contains more Selenium +∞%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains less Sodium -37.5%
Contains more Copper +11.3%
Contains more Calcium +60%
Contains more Iron +37%
Contains more Magnesium +63.6%
Contains more Phosphorus +58.3%
Contains more Potassium +10.1%
Contains more Zinc +88.2%
Contains more Manganese +55.3%
Contains more Selenium +∞%

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.
Tomato
Tomato
4
:
6
Zucchini
Zucchini
Contains more Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +31.7%
Contains more Vitamin K +83.7%
Contains more Vitamin C +30.7%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +394.7%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +103.8%
Contains more Folate +60%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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 +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +31.7%
Contains more Vitamin K +83.7%
Contains more Vitamin C +30.7%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +394.7%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +103.8%
Contains more Folate +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
1
:
4
Zucchini
Zucchini
Contains more Carbs +25.1%
Contains more Protein +37.5%
Contains more Fats +60%
Contains more Other +11.8%
Equal in Water - 94.79
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 Carbs +25.1%
Contains more Protein +37.5%
Contains more Fats +60%
Contains more Other +11.8%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +181.8%
Equal in Polyunsaturated fat - 0.091
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +181.8%
Equal in Polyunsaturated fat - 0.091

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
Tomato
1
:
2
Zucchini
Zucchini
Contains more Glucose +16.8%
Contains more Sucrose +∞%
Equal in Fructose - 1.38
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Zucchini
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 Glucose +16.8%
Contains more Sucrose +∞%
Equal in Fructose - 1.38

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Zucchini Opinion
Net carbs 2.69g 2.11g Tomato
Protein 0.88g 1.21g Zucchini
Fats 0.2g 0.32g Zucchini
Carbs 3.89g 3.11g Tomato
Calories 18kcal 17kcal Tomato
Fructose 1.37g 1.38g Zucchini
Sugar 2.63g 2.5g Zucchini
Fiber 1.2g 1g Tomato
Calcium 10mg 16mg Zucchini
Iron 0.27mg 0.37mg Zucchini
Magnesium 11mg 18mg Zucchini
Phosphorus 24mg 38mg Zucchini
Potassium 237mg 261mg Zucchini
Sodium 5mg 8mg Tomato
Zinc 0.17mg 0.32mg Zucchini
Copper 0.059mg 0.053mg Tomato
Manganese 0.114mg 0.177mg Zucchini
Selenium 0µg 0.2µg Zucchini
Vitamin A 833IU 200IU Tomato
Vitamin A RAE 42µg 10µg Tomato
Vitamin E 0.54mg 0.12mg Tomato
Vitamin C 13.7mg 17.9mg Zucchini
Vitamin B1 0.037mg 0.045mg Zucchini
Vitamin B2 0.019mg 0.094mg Zucchini
Vitamin B3 0.594mg 0.451mg Tomato
Vitamin B5 0.089mg 0.204mg Zucchini
Vitamin B6 0.08mg 0.163mg Zucchini
Folate 15µg 24µg Zucchini
Vitamin K 7.9µg 4.3µg Tomato
Tryptophan 0.006mg 0.01mg Zucchini
Threonine 0.027mg 0.029mg Zucchini
Isoleucine 0.018mg 0.044mg Zucchini
Leucine 0.025mg 0.071mg Zucchini
Lysine 0.027mg 0.067mg Zucchini
Methionine 0.006mg 0.018mg Zucchini
Phenylalanine 0.027mg 0.043mg Zucchini
Valine 0.018mg 0.054mg Zucchini
Histidine 0.014mg 0.026mg Zucchini
Saturated Fat 0.028g 0.084g Tomato
Monounsaturated Fat 0.031g 0.011g Tomato
Polyunsaturated fat 0.083g 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
Tomato 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
16%
Tomato
16%
Zucchini
Minerals Daily Need Coverage Score
9%
Tomato
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.056g)
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)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.