Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter squash
  5. Compare
  6. Winter squash vs. Zucchini

Winter squash vs. Zucchini — In-Depth Nutrition Comparison

Compare

Differences between Winter squash and Zucchini

  • Winter squash has more Vitamin A RAE, and Fiber, while Zucchini has more Vitamin C.
  • Winter squash's daily need coverage for Vitamin A RAE is 28% higher.
  • Zucchini contains 3 times less Fiber than Winter squash. Winter squash contains 2.8g of Fiber, while Zucchini contains 1g.

The food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Winter squash 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.
Winter squash
Winter squash
6
:
4
Zucchini
Zucchini
Contains more Calcium +37.5%
Contains more Iron +18.9%
Contains less Sodium -87.5%
Contains more Copper +54.7%
Contains more Selenium +100%
Contains more Magnesium +38.5%
Contains more Phosphorus +100%
Contains more Zinc +45.5%
Equal in Potassium - 261
Equal in Manganese - 0.177
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 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 +37.5%
Contains more Iron +18.9%
Contains less Sodium -87.5%
Contains more Copper +54.7%
Contains more Selenium +100%
Contains more Magnesium +38.5%
Contains more Phosphorus +100%
Contains more Zinc +45.5%
Equal in Potassium - 261
Equal in Manganese - 0.177

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.
Winter squash
Winter squash
4
:
5
Zucchini
Zucchini
Contains more Vitamin A +2511.5%
Contains more Vitamin B5 +14.7%
Contains more Vitamin C +86.5%
Contains more Vitamin B1 +181.3%
Contains more Vitamin B2 +40.3%
Contains more Folate +20%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.451
Equal in Vitamin B6 - 0.163
Equal in Vitamin K - 4.3
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +2511.5%
Contains more Vitamin B5 +14.7%
Contains more Vitamin C +86.5%
Contains more Vitamin B1 +181.3%
Contains more Vitamin B2 +40.3%
Contains more Folate +20%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.451
Equal in Vitamin B6 - 0.163
Equal in Vitamin K - 4.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Zucchini
Zucchini
Contains more Carbs +184.6%
Contains more Other +22.8%
Contains more Protein +36%
Equal in Fats - 0.32
Equal in Water - 94.79
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +184.6%
Contains more Other +22.8%
Contains more Protein +36%
Equal in Fats - 0.32
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
3
:
0
Zucchini
Zucchini
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +61.5%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +61.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Zucchini Opinion
Net carbs 6.05g 2.11g Winter squash
Protein 0.89g 1.21g Zucchini
Fats 0.35g 0.32g Winter squash
Carbs 8.85g 3.11g Winter squash
Calories 37kcal 17kcal Winter squash
Fructose 1.38g Zucchini
Sugar 3.3g 2.5g Zucchini
Fiber 2.8g 1g Winter squash
Calcium 22mg 16mg Winter squash
Iron 0.44mg 0.37mg Winter squash
Magnesium 13mg 18mg Zucchini
Phosphorus 19mg 38mg Zucchini
Potassium 241mg 261mg Zucchini
Sodium 1mg 8mg Winter squash
Zinc 0.22mg 0.32mg Zucchini
Copper 0.082mg 0.053mg Winter squash
Manganese 0.187mg 0.177mg Winter squash
Selenium 0.4µg 0.2µg Winter squash
Vitamin A 5223IU 200IU Winter squash
Vitamin A RAE 261µg 10µg Winter squash
Vitamin E 0.12mg 0.12mg
Vitamin C 9.6mg 17.9mg Zucchini
Vitamin B1 0.016mg 0.045mg Zucchini
Vitamin B2 0.067mg 0.094mg Zucchini
Vitamin B3 0.495mg 0.451mg Winter squash
Vitamin B5 0.234mg 0.204mg Winter squash
Vitamin B6 0.161mg 0.163mg Zucchini
Folate 20µg 24µg Zucchini
Vitamin K 4.4µg 4.3µg Winter squash
Tryptophan 0.013mg 0.01mg Winter squash
Threonine 0.027mg 0.029mg Zucchini
Isoleucine 0.035mg 0.044mg Zucchini
Leucine 0.05mg 0.071mg Zucchini
Lysine 0.033mg 0.067mg Zucchini
Methionine 0.011mg 0.018mg Zucchini
Phenylalanine 0.035mg 0.043mg Zucchini
Valine 0.038mg 0.054mg Zucchini
Histidine 0.017mg 0.026mg Zucchini
Saturated Fat 0.072g 0.084g Winter squash
Monounsaturated Fat 0.026g 0.011g Winter squash
Polyunsaturated fat 0.147g 0.091g Winter squash
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
Winter squash Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant
Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant

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
38%
Winter squash
16%
Zucchini
Minerals Daily Need Coverage Score
12%
Winter squash
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 2)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.