Zucchini vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on differences between Zucchini and Sweet potato
- Sweet potato is higher than Zucchini in Vitamin A RAE, Manganese, Vitamin B5, Copper, Vitamin B6, Fiber, Vitamin B3, Potassium, and Vitamin B1.
- Sweet potato covers your daily Vitamin A RAE needs 106% more than Zucchini.
- Zucchini contains 4 times more Folate than Sweet potato. While Zucchini contains 24µg of Folate, Sweet potato contains only 6µg.
Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
Infographic
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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
less
Sodium
-77.8%
Contains
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Calcium
+137.5%
Contains
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Iron
+86.5%
Contains
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Magnesium
+50%
Contains
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Phosphorus
+42.1%
Contains
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Potassium
+82%
Contains
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Copper
+203.8%
Contains
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Manganese
+180.8%
Equal in Zinc - 0.32
Equal in Selenium - 0.2
Contains
less
Sodium
-77.8%
Contains
more
Calcium
+137.5%
Contains
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Iron
+86.5%
Contains
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Magnesium
+50%
Contains
more
Phosphorus
+42.1%
Contains
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Potassium
+82%
Contains
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Copper
+203.8%
Contains
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Manganese
+180.8%
Equal in Zinc - 0.32
Equal in Selenium - 0.2
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
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Folate
+300%
Contains
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Vitamin K
+87%
Contains
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Vitamin A
+9509%
Contains
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Vitamin E
+491.7%
Contains
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Vitamin B1
+137.8%
Contains
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Vitamin B2
+12.8%
Contains
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Vitamin B3
+229.7%
Contains
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Vitamin B5
+333.3%
Contains
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Vitamin B6
+75.5%
Equal in Vitamin C - 19.6
Contains
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Folate
+300%
Contains
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Vitamin K
+87%
Contains
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Vitamin A
+9509%
Contains
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Vitamin E
+491.7%
Contains
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Vitamin B1
+137.8%
Contains
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Vitamin B2
+12.8%
Contains
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Vitamin B3
+229.7%
Contains
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Vitamin B5
+333.3%
Contains
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Vitamin B6
+75.5%
Equal in Vitamin C - 19.6
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+113.3%
Contains
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Water
+25.1%
Contains
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Protein
+66.1%
Contains
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Carbs
+565.9%
Contains
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Other
+136.8%
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Contains
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Fats
+113.3%
Contains
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Water
+25.1%
Contains
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Protein
+66.1%
Contains
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Carbs
+565.9%
Contains
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Other
+136.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+450%
Contains
less
Saturated Fat
-38.1%
Equal in Polyunsaturated fat - 0.092
Saturated Fat:
0.084 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.091 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Contains
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Monounsaturated Fat
+450%
Contains
less
Saturated Fat
-38.1%
Equal in Polyunsaturated fat - 0.092
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+87.7%
Contains
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Fructose
+176%
Contains
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Starch
+∞%
Contains
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Sucrose
+4460%
Contains
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Maltose
+∞%
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
Contains
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Glucose
+87.7%
Contains
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Fructose
+176%
Contains
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Starch
+∞%
Contains
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Sucrose
+4460%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.11g | 17.41g |
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| Protein | 1.21g | 2.01g |
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| Fats | 0.32g | 0.15g |
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| Carbs | 3.11g | 20.71g |
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| Calories | 17kcal | 90kcal |
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| Starch | 0g | 7.05g |
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| Fructose | 1.38g | 0.5g |
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| Sugar | 2.5g | 6.48g |
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| Fiber | 1g | 3.3g |
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| Calcium | 16mg | 38mg |
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| Iron | 0.37mg | 0.69mg |
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| Magnesium | 18mg | 27mg |
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| Phosphorus | 38mg | 54mg |
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| Potassium | 261mg | 475mg |
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| Sodium | 8mg | 36mg |
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| Zinc | 0.32mg | 0.32mg | |
| Copper | 0.053mg | 0.161mg |
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| Manganese | 0.177mg | 0.497mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 200IU | 19218IU |
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| Vitamin A RAE | 10µg | 961µg |
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| Vitamin E | 0.12mg | 0.71mg |
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| Vitamin C | 17.9mg | 19.6mg |
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| Vitamin B1 | 0.045mg | 0.107mg |
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| Vitamin B2 | 0.094mg | 0.106mg |
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| Vitamin B3 | 0.451mg | 1.487mg |
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| Vitamin B5 | 0.204mg | 0.884mg |
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| Vitamin B6 | 0.163mg | 0.286mg |
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| Folate | 24µg | 6µg |
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| Vitamin K | 4.3µg | 2.3µg |
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| Tryptophan | 0.01mg | 0.04mg |
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| Threonine | 0.029mg | 0.107mg |
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| Isoleucine | 0.044mg | 0.07mg |
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| Leucine | 0.071mg | 0.118mg |
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| Lysine | 0.067mg | 0.084mg |
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| Methionine | 0.018mg | 0.037mg |
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| Phenylalanine | 0.043mg | 0.114mg |
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| Valine | 0.054mg | 0.11mg |
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| Histidine | 0.026mg | 0.039mg |
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| Saturated Fat | 0.084g | 0.052g |
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| Monounsaturated Fat | 0.011g | 0.002g |
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| Polyunsaturated fat | 0.091g | 0.092g |
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| Omega-6 - Linoleic acid | 0.03g |
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| Omega-3 - ALA | 0.061g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
120%
Minerals Daily Need Coverage Score
12%
25%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 55)
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)