Dates vs. Zucchini — In-Depth Nutrition Comparison
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The main differences between dates and zucchini
- Dates are richer in fiber, copper, potassium, iron, vitamin B5, magnesium, vitamin B3, and selenium, yet zucchini is richer in vitamin C.
- Daily need coverage for fiber for dates is 28% higher.
- Dates contain 15 times more selenium than zucchini. Dates contain 3µg of selenium, while zucchini contains 0.2µg.
- Zucchini has a lower glycemic index than dates.
Food types used in this article are Dates, deglet noor and Squash, summer, zucchini, includes skin, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +138.9% |
| Contains more CalciumCalcium | +143.8% |
| Contains more PotassiumPotassium | +151.3% |
| Contains more IronIron | +175.7% |
| Contains more CopperCopper | +288.7% |
| Contains more PhosphorusPhosphorus | +63.2% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +48% |
| Contains more SeleniumSelenium | +1400% |
| Contains more ZincZinc | +10.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +15.6% |
| Contains more Vitamin B3Vitamin B3 | +182.5% |
| Contains more Vitamin B5Vitamin B5 | +188.7% |
| Contains more Vitamin CVitamin C | +4375% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +140% |
| Contains more Vitamin B2Vitamin B2 | +42.4% |
| Contains more Vitamin KVitamin K | +59.3% |
| Contains more FolateFolate | +26.3% |
| Contains more CholineCholine | +50.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 1g | 28% |
| Carbs | 75.03g | 3.11g | 24% |
| Fructose | 19.56g | 1.38g | 23% |
| Vitamin C | 0.4mg | 17.9mg | 19% |
| Copper | 0.206mg | 0.053mg | 17% |
| Calories | 282kcal | 17kcal | 13% |
| Potassium | 656mg | 261mg | 12% |
| Vitamin B5 | 0.589mg | 0.204mg | 8% |
| Iron | 1.02mg | 0.37mg | 8% |
| Magnesium | 43mg | 18mg | 6% |
| Vitamin B3 | 1.274mg | 0.451mg | 5% |
| Selenium | 3µg | 0.2µg | 5% |
| Manganese | 0.262mg | 0.177mg | 4% |
| Phosphorus | 62mg | 38mg | 3% |
| Protein | 2.45g | 1.21g | 2% |
| Vitamin B2 | 0.066mg | 0.094mg | 2% |
| Calcium | 39mg | 16mg | 2% |
| Vitamin A | 0µg | 10µg | 1% |
| Vitamin B1 | 0.052mg | 0.045mg | 1% |
| Vitamin K | 2.7µg | 4.3µg | 1% |
| Folate | 19µg | 24µg | 1% |
| Choline | 6.3mg | 9.5mg | 1% |
| Fats | 0.39g | 0.32g | 0% |
| Net carbs | 67.03g | 2.11g | N/A |
| Sugar | 63.35g | 2.5g | N/A |
| Zinc | 0.29mg | 0.32mg | 0% |
| Sodium | 2mg | 8mg | 0% |
| Vitamin E | 0.05mg | 0.12mg | 0% |
| Vitamin B6 | 0.165mg | 0.163mg | 0% |
| Saturated fat | 0.032g | 0.084g | 0% |
| Monounsaturated fat | 0.036g | 0.011g | 0% |
| Polyunsaturated fat | 0.019g | 0.091g | 0% |
| Tryptophan | 0.012mg | 0.01mg | 0% |
| Threonine | 0.043mg | 0.029mg | 0% |
| Isoleucine | 0.049mg | 0.044mg | 0% |
| Leucine | 0.084mg | 0.071mg | 0% |
| Lysine | 0.066mg | 0.067mg | 0% |
| Methionine | 0.022mg | 0.018mg | 0% |
| Phenylalanine | 0.05mg | 0.043mg | 0% |
| Valine | 0.071mg | 0.054mg | 0% |
| Histidine | 0.032mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +102.5% |
| Contains more FatsFats | +21.9% |
| Contains more CarbsCarbs | +2312.5% |
| Contains more OtherOther | +180.7% |
| Contains more WaterWater | +361.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.9% |
| Contains more Mono. FatMonounsaturated fat | +227.3% |
| Contains more Poly. FatPolyunsaturated fat | +378.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +47580% |
| Contains more GlucoseGlucose | +1757% |
| Contains more FructoseFructose | +1317.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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~equal in
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~equal in
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