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Zucchini vs Tomato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Zucchini
Zucchini contains less Sugars (difference - 0.13g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 23)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Tomato
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Zucchini Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
15
Zucchini
16
Tomato
Mineral Summary Score
9
Zucchini
7
Tomato

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tomato
Contains more Iron +37%
Contains more Calcium +60%
Contains more Potassium +10.1%
Contains more Magnesium +63.6%
Contains more Zinc +88.2%
Contains more Phosphorus +58.3%
Contains more Copper +11.3%
Contains less Sodium -37.5%
Equal in Potassium - 237
Contains more Iron +37%
Contains more Calcium +60%
Contains more Potassium +10.1%
Contains more Magnesium +63.6%
Contains more Zinc +88.2%
Contains more Phosphorus +58.3%
Contains more Copper +11.3%
Contains less Sodium -37.5%
Equal in Potassium - 237

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tomato
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 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 Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +31.7%
Contains more Vitamin K +83.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Zucchini
5%
Tomato
Carbohydrates
3%
Zucchini
4%
Tomato
Fats
1%
Zucchini
1%
Tomato

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Zucchini Tomato Opinion
Calories 17 18 Tomato
Protein 1.21 0.88 Zucchini
Fats 0.32 0.2 Zucchini
Vitamin C 17.9 13.7 Zucchini
Carbs 3.11 3.89 Tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.37 0.27 Zucchini
Calcium 16 10 Zucchini
Potassium 261 237 Zucchini
Magnesium 18 11 Zucchini
Sugars 2.5 2.63 Tomato
Fiber 1 1.2 Tomato
Copper 0.053 0.059 Tomato
Zinc 0.32 0.17 Zucchini
Starch 0 0
Phosphorus 38 24 Zucchini
Sodium 8 5 Tomato
Vitamin A 200 833 Tomato
Vitamin E 0.12 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.045 0.037 Zucchini
Vitamin B2 0.094 0.019 Zucchini
Vitamin B3 0.451 0.594 Tomato
Vitamin B5 0.204 0.089 Zucchini
Vitamin B6 0.163 0.08 Zucchini
Vitamin B12 0 0
Vitamin K 4.3 7.9 Tomato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.084 0.028 Tomato
Monounsaturated Fat 0.011 0.031 Tomato
Polyunsaturated fat 0.091 0.083 Zucchini
Tryptophan 0.01 0.006 Zucchini
Threonine 0.029 0.027 Zucchini
Isoleucine 0.044 0.018 Zucchini
Leucine 0.071 0.025 Zucchini
Lysine 0.067 0.027 Zucchini
Methionine 0.018 0.006 Zucchini
Phenylalanine 0.043 0.027 Zucchini
Valine 0.054 0.018 Zucchini
Histidine 0.026 0.014 Zucchini
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.