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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
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 +37.5%
Contains more Iron +13.5%
Contains more Phosphorus +15.8%
Contains more Potassium +14.6%
Contains more Magnesium +20%
Contains less Sodium -73.3%
Contains more Zinc +18.5%
Contains more Copper +35.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +37.5%
Contains more Iron +13.5%
Contains more Phosphorus +15.8%
Contains more Potassium +14.6%
Contains more Magnesium +20%
Contains less Sodium -73.3%
Contains more Zinc +18.5%
Contains more Copper +35.9%

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

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

All nutrients comparison - raw data values

Nutrient Cauliflower Zucchini Opinion
Net carbs 2.97g 2.11g Cauliflower
Protein 1.92g 1.21g Cauliflower
Fats 0.28g 0.32g Zucchini
Carbs 4.97g 3.11g Cauliflower
Calories 25kcal 17kcal Cauliflower
Starch g 0g Zucchini
Fructose 0.97g 1.38g Zucchini
Sugar 1.91g 2.5g Cauliflower
Fiber 2g 1g Cauliflower
Calcium 22mg 16mg Cauliflower
Iron 0.42mg 0.37mg Cauliflower
Magnesium 15mg 18mg Zucchini
Phosphorus 44mg 38mg Cauliflower
Potassium 299mg 261mg Cauliflower
Sodium 30mg 8mg Zucchini
Zinc 0.27mg 0.32mg Zucchini
Copper 0.039mg 0.053mg Zucchini
Vitamin A 0IU 200IU Zucchini
Vitamin E 0.08mg 0.12mg Zucchini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 17.9mg Cauliflower
Vitamin B1 0.05mg 0.045mg Cauliflower
Vitamin B2 0.06mg 0.094mg Zucchini
Vitamin B3 0.507mg 0.451mg Cauliflower
Vitamin B5 0.667mg 0.204mg Cauliflower
Vitamin B6 0.184mg 0.163mg Cauliflower
Folate 57µg 24µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 4.3µg Cauliflower
Tryptophan 0.02mg 0.01mg Cauliflower
Threonine 0.076mg 0.029mg Cauliflower
Isoleucine 0.071mg 0.044mg Cauliflower
Leucine 0.106mg 0.071mg Cauliflower
Lysine 0.217mg 0.067mg Cauliflower
Methionine 0.02mg 0.018mg Cauliflower
Phenylalanine 0.065mg 0.043mg Cauliflower
Valine 0.125mg 0.054mg Cauliflower
Histidine 0.056mg 0.026mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.084g Zucchini
Monounsaturated Fat 0.034g 0.011g Cauliflower
Polyunsaturated fat 0.031g 0.091g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
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

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.

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.