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Fast food vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between fast food and zucchini

  • Fast food is richer in vitamin B12, selenium, iron, vitamin B3, vitamin B1, vitamin B2, and zinc, yet zucchini is richer in vitamin C.
  • Daily need coverage for vitamin B12 for fast food is 37% higher.
  • Fast food contains 102 times more selenium than zucchini. Fast food contains 20.3µg of selenium, while zucchini contains 0.2µg.
  • Zucchini contains less saturated fat.
  • Zucchini has a lower glycemic index than fast food.

Food types used in this article are Fast foods, hamburger; single, regular patty; plain and Squash, summer, zucchini, includes skin, raw.

Infographic

Fast food 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +287.5%
Contains more IronIron +727%
Contains more CopperCopper +128.3%
Contains more ZincZinc +687.5%
Contains more PhosphorusPhosphorus +252.6%
Contains more ManganeseManganese +101.7%
Contains more SeleniumSelenium +10050%
Contains more PotassiumPotassium +32.5%
Contains less SodiumSodium -97.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +604.4%
Contains more Vitamin B2Vitamin B2 +286.2%
Contains more Vitamin B3Vitamin B3 +1145.5%
Contains more Vitamin B5Vitamin B5 +159.8%
Contains more Vitamin B6Vitamin B6 +30.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +14%
Contains more FolateFolate +233.3%
Contains more CholineCholine +262.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1265.3%
Contains more FatsFats +3653.1%
Contains more CarbsCarbs +912.9%
Contains more OtherOther +166.7%
Contains more WaterWater +146.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +43854.5%
Contains more Poly. FatPolyunsaturated fat +1746.2%
Contains less Sat. FatSaturated fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +91.6%
Contains more FructoseFructose +64.5%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fast food Zucchini DV% diff.
Selenium 20.3µg 0.2µg 37%
Vitamin B12 0.89µg 0µg 37%
Iron 3.06mg 0.37mg 34%
Vitamin B3 5.617mg 0.451mg 32%
Protein 16.52g 1.21g 31%
Vitamin B1 0.317mg 0.045mg 23%
Vitamin B2 0.363mg 0.094mg 21%
Zinc 2.52mg 0.32mg 20%
Vitamin C 0mg 17.9mg 20%
Saturated fat 4.493g 0.084g 20%
Fats 12.01g 0.32g 18%
Folate 80µg 24µg 14%
Phosphorus 134mg 38mg 14%
Sodium 331mg 8mg 14%
Calories 297kcal 17kcal 14%
Monounsaturated fat 4.835g 0.011g 12%
Polyunsaturated fat 1.68g 0.091g 11%
Cholesterol 33mg 0mg 11%
Starch 22.87g 0g 9%
Carbs 31.5g 3.11g 9%
Manganese 0.357mg 0.177mg 8%
Copper 0.121mg 0.053mg 8%
Vitamin B5 0.53mg 0.204mg 7%
Calcium 62mg 16mg 5%
Choline 34.4mg 9.5mg 5%
Vitamin B6 0.212mg 0.163mg 4%
Fiber 1.7g 1g 3%
Magnesium 27mg 18mg 2%
Vitamin E 0.38mg 0.12mg 2%
Potassium 197mg 261mg 2%
Vitamin K 4.9µg 4.3µg 1%
Fructose 2.27g 1.38g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 29.8g 2.11g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 2.5g N/A
Vitamin A 9µg 10µg 0%
Trans fat 0.514g 0g N/A
Tryptophan 0.144mg 0.01mg 0%
Threonine 0.46mg 0.029mg 0%
Isoleucine 0.642mg 0.044mg 0%
Leucine 1.13mg 0.071mg 0%
Lysine 0.785mg 0.067mg 0%
Methionine 0.306mg 0.018mg 0%
Phenylalanine 0.67mg 0.043mg 0%
Valine 0.728mg 0.054mg 0%
Histidine 0.402mg 0.026mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g 0.061g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 1.391g 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Fast food
15%
Zucchini
Minerals Daily Need Coverage Score
54%
Fast food
12%
Zucchini

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 323mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 4.409g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 51)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.4)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food 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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.