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Cauliflower vs Zucchini - In-Depth Nutrition Comparison

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Important differences between Cauliflower and Zucchini

  • Zucchini has less Vitamin C, Vitamin K, Vitamin B5, Folate, and Choline.
  • Cauliflower's daily need coverage for Vitamin C is 34% more.
  • Cauliflower has 5 times more Choline than Zucchini. Cauliflower has 44.3mg of Choline, while Zucchini has 9.5mg.

The food varieties used in the comparison are Cauliflower, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Cauliflower vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +13.5%
Contains more Calcium +37.5%
Contains more Potassium +14.6%
Contains more Phosphorus +15.8%
Contains more Magnesium +20%
Contains more Copper +35.9%
Contains more Zinc +18.5%
Contains less Sodium -73.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +13.5%
Contains more Calcium +37.5%
Contains more Potassium +14.6%
Contains more Phosphorus +15.8%
Contains more Magnesium +20%
Contains more Copper +35.9%
Contains more Zinc +18.5%
Contains less Sodium -73.3%

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 +169.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +227%
Contains more Vitamin B6 +12.9%
Contains more Vitamin K +260.5%
Contains more Folate +137.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +56.7%
Equal in Vitamin B1 - 0.045
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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 +169.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +227%
Contains more Vitamin B6 +12.9%
Contains more Vitamin K +260.5%
Contains more Folate +137.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +56.7%
Equal in Vitamin B1 - 0.045

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
30
Cauliflower
16
Zucchini
Mineral Summary Score
13
Cauliflower
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
12%
Cauliflower
7%
Zucchini
Carbohydrates
5%
Cauliflower
3%
Zucchini
Fats
1%
Cauliflower
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.
Cauliflower Zucchini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.59g)
Which food is richer in vitamins?
Cauliflower
Cauliflower 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)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Cauliflower Zucchini Opinion
Calories 25 17 Cauliflower
Protein 1.92 1.21 Cauliflower
Fats 0.28 0.32 Zucchini
Vitamin C 48.2 17.9 Cauliflower
Net carbs 2.9700000286102295 2.109999895095825 Cauliflower
Carbs 4.97 3.11 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.37 Cauliflower
Calcium 22 16 Cauliflower
Potassium 299 261 Cauliflower
Magnesium 15 18 Zucchini
Sugar 1.91 2.5 Cauliflower
Fiber 2 1 Cauliflower
Copper 0.039 0.053 Zucchini
Zinc 0.27 0.32 Zucchini
Starch 0 Zucchini
Phosphorus 44 38 Cauliflower
Sodium 30 8 Zucchini
Vitamin A 0 200 Zucchini
Vitamin E 0.08 0.12 Zucchini
Vitamin D 0 0
Vitamin B1 0.05 0.045 Cauliflower
Vitamin B2 0.06 0.094 Zucchini
Vitamin B3 0.507 0.451 Cauliflower
Vitamin B5 0.667 0.204 Cauliflower
Vitamin B6 0.184 0.163 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 4.3 Cauliflower
Folate 57 24 Cauliflower
Trans Fat 0 0
Saturated Fat 0.13 0.084 Zucchini
Monounsaturated Fat 0.034 0.011 Cauliflower
Polyunsaturated fat 0.031 0.091 Zucchini
Tryptophan 0.02 0.01 Cauliflower
Threonine 0.076 0.029 Cauliflower
Isoleucine 0.071 0.044 Cauliflower
Leucine 0.106 0.071 Cauliflower
Lysine 0.217 0.067 Cauliflower
Methionine 0.02 0.018 Cauliflower
Phenylalanine 0.065 0.043 Cauliflower
Valine 0.125 0.054 Cauliflower
Histidine 0.056 0.026 Cauliflower
Fructose 0.97 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.