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  6. Egg vs. Zucchini

Egg vs. Zucchini — In-Depth Nutrition Comparison

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What are the main differences between Egg and Zucchini?

  • Egg is richer in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, and Phosphorus, while Zucchini is higher in Vitamin C.
  • Egg's daily need coverage for Copper is 216% higher.

We used Egg, whole, cooked, hard-boiled and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Egg 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
6
:
4
Zucchini
Zucchini
Contains more Calcium +212.5%
Contains more Iron +221.6%
Contains more Phosphorus +352.6%
Contains more Zinc +228.1%
Contains more Copper +3673.6%
Contains more Selenium +15300%
Contains more Magnesium +80%
Contains more Potassium +107.1%
Contains less Sodium -93.5%
Contains more Manganese +580.8%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +212.5%
Contains more Iron +221.6%
Contains more Phosphorus +352.6%
Contains more Zinc +228.1%
Contains more Copper +3673.6%
Contains more Selenium +15300%
Contains more Magnesium +80%
Contains more Potassium +107.1%
Contains less Sodium -93.5%
Contains more Manganese +580.8%

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.
Egg
Egg
8
:
4
Zucchini
Zucchini
Contains more Vitamin A +160%
Contains more Vitamin E +758.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +445.7%
Contains more Vitamin B5 +585.3%
Contains more Folate +83.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +604.7%
Contains more Vitamin B6 +34.7%
Contains more Vitamin K +1333.3%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Zucchini
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 +160%
Contains more Vitamin E +758.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +445.7%
Contains more Vitamin B5 +585.3%
Contains more Folate +83.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +604.7%
Contains more Vitamin B6 +34.7%
Contains more Vitamin K +1333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Zucchini
Zucchini
Contains more Protein +939.7%
Contains more Fats +3215.6%
Contains more Other +87.7%
Contains more Carbs +177.7%
Contains more Water +27%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +939.7%
Contains more Fats +3215.6%
Contains more Other +87.7%
Contains more Carbs +177.7%
Contains more Water +27%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +36963.6%
Contains more Polyunsaturated fat +1453.8%
Contains less Saturated Fat -97.4%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +36963.6%
Contains more Polyunsaturated fat +1453.8%
Contains less Saturated Fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Zucchini
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Egg Zucchini Opinion
Net carbs 1.12g 2.11g Zucchini
Protein 12.58g 1.21g Egg
Fats 10.61g 0.32g Egg
Carbs 1.12g 3.11g Zucchini
Calories 155kcal 17kcal Egg
Fructose 1.38g Zucchini
Sugar 1.12g 2.5g Egg
Fiber 0g 1g Zucchini
Calcium 50mg 16mg Egg
Iron 1.19mg 0.37mg Egg
Magnesium 10mg 18mg Zucchini
Phosphorus 172mg 38mg Egg
Potassium 126mg 261mg Zucchini
Sodium 124mg 8mg Zucchini
Zinc 1.05mg 0.32mg Egg
Copper 2mg 0.053mg Egg
Manganese 0.026mg 0.177mg Zucchini
Selenium 30.8µg 0.2µg Egg
Vitamin A 520IU 200IU Egg
Vitamin A RAE 149µg 10µg Egg
Vitamin E 1.03mg 0.12mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 17.9mg Zucchini
Vitamin B1 0.066mg 0.045mg Egg
Vitamin B2 0.513mg 0.094mg Egg
Vitamin B3 0.064mg 0.451mg Zucchini
Vitamin B5 1.398mg 0.204mg Egg
Vitamin B6 0.121mg 0.163mg Zucchini
Folate 44µg 24µg Egg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 4.3µg Zucchini
Tryptophan 0.153mg 0.01mg Egg
Threonine 0.604mg 0.029mg Egg
Isoleucine 0.686mg 0.044mg Egg
Leucine 1.075mg 0.071mg Egg
Lysine 0.904mg 0.067mg Egg
Methionine 0.392mg 0.018mg Egg
Phenylalanine 0.668mg 0.043mg Egg
Valine 0.767mg 0.054mg Egg
Histidine 0.298mg 0.026mg Egg
Cholesterol 373mg 0mg Zucchini
Saturated Fat 3.267g 0.084g Zucchini
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.011g Egg
Polyunsaturated fat 1.414g 0.091g Egg
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
16%
Zucchini
Minerals Daily Need Coverage Score
103%
Egg
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 116mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 3.183g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.6)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.38g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.