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Broccoli vs Zucchini - In-Depth Nutrition Comparison

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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
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 Calcium +193.8%
Contains more Iron +97.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +73.7%
Contains more Potassium +21.1%
Contains more Zinc +28.1%
Contains less Sodium -75.8%
Equal in Copper - 0.053
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +193.8%
Contains more Iron +97.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +73.7%
Contains more Potassium +21.1%
Contains more Zinc +28.1%
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 A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin C +398.3%
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 Folate +162.5%
Contains more Vitamin K +2262.8%
Equal in Vitamin B6 - 0.163
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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%
Contains more Vitamin A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin C +398.3%
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 Folate +162.5%
Contains more Vitamin K +2262.8%
Equal in Vitamin B6 - 0.163

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

All nutrients comparison - raw data values

Nutrient Broccoli Zucchini Opinion
Net carbs 4.04g 2.11g Broccoli
Protein 2.82g 1.21g Broccoli
Fats 0.37g 0.32g Broccoli
Carbs 6.64g 3.11g Broccoli
Calories 34kcal 17kcal Broccoli
Starch 0g 0g
Fructose 0.68g 1.38g Zucchini
Sugar 1.7g 2.5g Broccoli
Fiber 2.6g 1g Broccoli
Calcium 47mg 16mg Broccoli
Iron 0.73mg 0.37mg Broccoli
Magnesium 21mg 18mg Broccoli
Phosphorus 66mg 38mg Broccoli
Potassium 316mg 261mg Broccoli
Sodium 33mg 8mg Zucchini
Zinc 0.41mg 0.32mg Broccoli
Copper 0.049mg 0.053mg Zucchini
Vitamin A 623IU 200IU Broccoli
Vitamin E 0.78mg 0.12mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 17.9mg Broccoli
Vitamin B1 0.071mg 0.045mg Broccoli
Vitamin B2 0.117mg 0.094mg Broccoli
Vitamin B3 0.639mg 0.451mg Broccoli
Vitamin B5 0.573mg 0.204mg Broccoli
Vitamin B6 0.175mg 0.163mg Broccoli
Folate 63µg 24µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 4.3µg Broccoli
Tryptophan 0.033mg 0.01mg Broccoli
Threonine 0.088mg 0.029mg Broccoli
Isoleucine 0.079mg 0.044mg Broccoli
Leucine 0.129mg 0.071mg Broccoli
Lysine 0.135mg 0.067mg Broccoli
Methionine 0.038mg 0.018mg Broccoli
Phenylalanine 0.117mg 0.043mg Broccoli
Valine 0.125mg 0.054mg Broccoli
Histidine 0.059mg 0.026mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.084g Broccoli
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.038g 0.091g Zucchini

Which food is preferable for your diet?

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

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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

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)

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.