Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Broccoli vs Zucchini - In-Depth Nutrition Comparison

Compare

What are the differences between Broccoli and Zucchini?

  • Broccoli is richer than Zucchini in Vitamin K, Vitamin C, Folate, Vitamin B5, and Fiber.
  • Broccoli's daily need coverage for Vitamin K is 81% more.
  • Broccoli has 7 times more Vitamin E than Zucchini. While Broccoli has 0.78mg of Vitamin E , Zucchini has only 0.12mg.

We used Broccoli, raw and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Broccoli vs Zucchini infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +97.3%
Contains more Calcium +193.8%
Contains more Potassium +21.1%
Contains more Magnesium +16.7%
Contains more Zinc +28.1%
Contains more Phosphorus +73.7%
Contains less Sodium -75.8%
Equal in Copper - 0.053
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +97.3%
Contains more Calcium +193.8%
Contains more Potassium +21.1%
Contains more Magnesium +16.7%
Contains more Zinc +28.1%
Contains more Phosphorus +73.7%
Contains less Sodium -75.8%
Equal in Copper - 0.053

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
:
Contains more Vitamin C +398.3%
Contains more Vitamin A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +41.7%
Contains more Vitamin B5 +180.9%
Contains more Vitamin K +2262.8%
Contains more Folate +162.5%
Equal in Vitamin B6 - 0.163
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin C +398.3%
Contains more Vitamin A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +41.7%
Contains more Vitamin B5 +180.9%
Contains more Vitamin K +2262.8%
Contains more Folate +162.5%
Equal in Vitamin B6 - 0.163

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
16
Zucchini
Mineral Summary Score
18
Broccoli
12
Zucchini

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 food.
Protein
17%
Broccoli
7%
Zucchini
Carbohydrates
7%
Broccoli
3%
Zucchini
Fats
2%
Broccoli
1%
Zucchini

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Zucchini
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.045g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
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)

All nutrients comparison - raw data values

Nutrient Broccoli Zucchini Opinion
Calories 34 17 Broccoli
Protein 2.82 1.21 Broccoli
Fats 0.37 0.32 Broccoli
Vitamin C 89.2 17.9 Broccoli
Net carbs 4.039999961853027 2.109999895095825 Broccoli
Carbs 6.64 3.11 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.37 Broccoli
Calcium 47 16 Broccoli
Potassium 316 261 Broccoli
Magnesium 21 18 Broccoli
Sugar 1.7 2.5 Broccoli
Fiber 2.6 1 Broccoli
Copper 0.049 0.053 Zucchini
Zinc 0.41 0.32 Broccoli
Starch 0 0
Phosphorus 66 38 Broccoli
Sodium 33 8 Zucchini
Vitamin A 623 200 Broccoli
Vitamin E 0.78 0.12 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.045 Broccoli
Vitamin B2 0.117 0.094 Broccoli
Vitamin B3 0.639 0.451 Broccoli
Vitamin B5 0.573 0.204 Broccoli
Vitamin B6 0.175 0.163 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 4.3 Broccoli
Folate 63 24 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.084 Broccoli
Monounsaturated Fat 0.011 0.011
Polyunsaturated fat 0.038 0.091 Zucchini
Tryptophan 0.033 0.01 Broccoli
Threonine 0.088 0.029 Broccoli
Isoleucine 0.079 0.044 Broccoli
Leucine 0.129 0.071 Broccoli
Lysine 0.135 0.067 Broccoli
Methionine 0.038 0.018 Broccoli
Phenylalanine 0.117 0.043 Broccoli
Valine 0.125 0.054 Broccoli
Histidine 0.059 0.026 Broccoli
Fructose 0.68 1.38 Zucchini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.