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  6. Zucchini vs. Tomato

Zucchini vs. Tomato — In-Depth Nutrition Comparison

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What are the main differences between Zucchini and Tomato?

  • Zucchini has more Vitamin B6, and Vitamin B2 than Tomato.
  • Tomato has 5 times less Vitamin B2 than Zucchini. Zucchini has 0.094mg of Vitamin B2, while Tomato has 0.019mg.

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

Infographic

Zucchini vs Tomato 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
8
:
2
Tomato
Tomato
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 +∞%
Contains less Sodium -37.5%
Contains more Copper +11.3%
Equal in Potassium - 237
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
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 +∞%
Contains less Sodium -37.5%
Contains more Copper +11.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Zucchini
Zucchini
6
:
4
Tomato
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 Folate +60%
Contains more Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +31.7%
Contains more Vitamin K +83.7%
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%
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%
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%
Contains more Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +31.7%
Contains more Vitamin K +83.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
4
:
1
Tomato
Tomato
Contains more Protein +37.5%
Contains more Fats +60%
Contains more Other +11.8%
Contains more Carbs +25.1%
Equal in Water - 94.52
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +37.5%
Contains more Fats +60%
Contains more Other +11.8%
Contains more Carbs +25.1%
Equal in Water - 94.52

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Tomato
Tomato
Contains more Sucrose +∞%
Contains more Glucose +16.8%
Equal in Fructose - 1.37
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
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
Contains more Sucrose +∞%
Contains more Glucose +16.8%
Equal in Fructose - 1.37

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Tomato
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 Zucchini Tomato Opinion
Net carbs 2.11g 2.69g Tomato
Protein 1.21g 0.88g Zucchini
Fats 0.32g 0.2g Zucchini
Carbs 3.11g 3.89g Tomato
Calories 17kcal 18kcal Tomato
Fructose 1.38g 1.37g Zucchini
Sugar 2.5g 2.63g Zucchini
Fiber 1g 1.2g Tomato
Calcium 16mg 10mg Zucchini
Iron 0.37mg 0.27mg Zucchini
Magnesium 18mg 11mg Zucchini
Phosphorus 38mg 24mg Zucchini
Potassium 261mg 237mg Zucchini
Sodium 8mg 5mg Tomato
Zinc 0.32mg 0.17mg Zucchini
Copper 0.053mg 0.059mg Tomato
Manganese 0.177mg 0.114mg Zucchini
Selenium 0.2µg 0µg Zucchini
Vitamin A 200IU 833IU Tomato
Vitamin A RAE 10µg 42µg Tomato
Vitamin E 0.12mg 0.54mg Tomato
Vitamin C 17.9mg 13.7mg Zucchini
Vitamin B1 0.045mg 0.037mg Zucchini
Vitamin B2 0.094mg 0.019mg Zucchini
Vitamin B3 0.451mg 0.594mg Tomato
Vitamin B5 0.204mg 0.089mg Zucchini
Vitamin B6 0.163mg 0.08mg Zucchini
Folate 24µg 15µg Zucchini
Vitamin K 4.3µg 7.9µg Tomato
Tryptophan 0.01mg 0.006mg Zucchini
Threonine 0.029mg 0.027mg Zucchini
Isoleucine 0.044mg 0.018mg Zucchini
Leucine 0.071mg 0.025mg Zucchini
Lysine 0.067mg 0.027mg Zucchini
Methionine 0.018mg 0.006mg Zucchini
Phenylalanine 0.043mg 0.027mg Zucchini
Valine 0.054mg 0.018mg Zucchini
Histidine 0.026mg 0.014mg Zucchini
Saturated Fat 0.084g 0.028g Tomato
Monounsaturated Fat 0.011g 0.031g Tomato
Polyunsaturated fat 0.091g 0.083g 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
Zucchini Tomato
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
16%
Tomato
Minerals Daily Need Coverage Score
12%
Zucchini
9%
Tomato

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.