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  6. Zucchini vs. Poblano

Zucchini vs. Poblano — In-Depth Nutrition Comparison

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A recap on differences between Zucchini and Poblano

  • Poblano is higher than Zucchini in Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Copper, Manganese, Vitamin B3, and Vitamin B5.
  • Poblano covers your daily Vitamin B6 needs 259% more than Zucchini.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Peppers, ancho, dried.

Infographic

Zucchini vs Poblano 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.
Zucchini
Zucchini
1
:
9
Poblano
Poblano
Contains less Sodium -81.4%
Contains more Calcium +281.3%
Contains more Iron +2854.1%
Contains more Magnesium +527.8%
Contains more Phosphorus +428.9%
Contains more Potassium +823.8%
Contains more Zinc +343.8%
Contains more Copper +858.5%
Contains more Manganese +622.6%
Contains more Selenium +1350%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Contains less Sodium -81.4%
Contains more Calcium +281.3%
Contains more Iron +2854.1%
Contains more Magnesium +527.8%
Contains more Phosphorus +428.9%
Contains more Potassium +823.8%
Contains more Zinc +343.8%
Contains more Copper +858.5%
Contains more Manganese +622.6%
Contains more Selenium +1350%

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.
Zucchini
Zucchini
3
:
7
Poblano
Poblano
Contains more Vitamin C +795%
Contains more Vitamin A +10119%
Contains more Vitamin B1 +297.8%
Contains more Vitamin B2 +2298.9%
Contains more Vitamin B3 +1319.7%
Contains more Vitamin B5 +877%
Contains more Vitamin B6 +2068.7%
Contains more Folate +187.5%
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%
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Contains more Vitamin C +795%
Contains more Vitamin A +10119%
Contains more Vitamin B1 +297.8%
Contains more Vitamin B2 +2298.9%
Contains more Vitamin B3 +1319.7%
Contains more Vitamin B5 +877%
Contains more Vitamin B6 +2068.7%
Contains more Folate +187.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Poblano
Poblano
Contains more Water +318.9%
Contains more Protein +880.2%
Contains more Fats +2462.5%
Contains more Carbs +1553.4%
Contains more Other +933.3%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Poblano
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more Water +318.9%
Contains more Protein +880.2%
Contains more Fats +2462.5%
Contains more Carbs +1553.4%
Contains more Other +933.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Poblano
Poblano
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +4372.7%
Contains more Polyunsaturated fat +4857.1%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Poblano
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +4372.7%
Contains more Polyunsaturated fat +4857.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Poblano
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Zucchini Poblano Opinion
Net carbs 2.11g 29.82g Poblano
Protein 1.21g 11.86g Poblano
Fats 0.32g 8.2g Poblano
Carbs 3.11g 51.42g Poblano
Calories 17kcal 281kcal Poblano
Fructose 1.38g Zucchini
Sugar 2.5g Poblano
Fiber 1g 21.6g Poblano
Calcium 16mg 61mg Poblano
Iron 0.37mg 10.93mg Poblano
Magnesium 18mg 113mg Poblano
Phosphorus 38mg 201mg Poblano
Potassium 261mg 2411mg Poblano
Sodium 8mg 43mg Zucchini
Zinc 0.32mg 1.42mg Poblano
Copper 0.053mg 0.508mg Poblano
Manganese 0.177mg 1.279mg Poblano
Selenium 0.2µg 2.9µg Poblano
Vitamin A 200IU 20438IU Poblano
Vitamin A RAE 10µg 1022µg Poblano
Vitamin E 0.12mg Zucchini
Vitamin C 17.9mg 2mg Zucchini
Vitamin B1 0.045mg 0.179mg Poblano
Vitamin B2 0.094mg 2.255mg Poblano
Vitamin B3 0.451mg 6.403mg Poblano
Vitamin B5 0.204mg 1.993mg Poblano
Vitamin B6 0.163mg 3.535mg Poblano
Folate 24µg 69µg Poblano
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg 0.155mg Poblano
Threonine 0.029mg 0.425mg Poblano
Isoleucine 0.044mg 0.373mg Poblano
Leucine 0.071mg 0.605mg Poblano
Lysine 0.067mg 0.515mg Poblano
Methionine 0.018mg 0.142mg Poblano
Phenylalanine 0.043mg 0.361mg Poblano
Valine 0.054mg 0.489mg Poblano
Histidine 0.026mg 0.232mg Poblano
Saturated Fat 0.084g 0.82g Zucchini
Monounsaturated Fat 0.011g 0.492g Poblano
Polyunsaturated fat 0.091g 4.511g Poblano
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
Zucchini Poblano
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%
Zucchini
242%
Poblano
Minerals Daily Need Coverage Score
12%
Zucchini
120%
Poblano

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.736g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $6.6)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.