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  6. Ginger vs. Zucchini

Ginger vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between Ginger and Zucchini

  • Ginger has more Copper, and Magnesium, however, Zucchini is higher in Vitamin C.
  • Ginger covers your daily need of Copper 19% more than Zucchini.
  • Ginger has 3 times more Choline than Zucchini. While Ginger has 28.8mg of Choline, Zucchini has only 9.5mg.

These are the specific foods used in this comparison Ginger root, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Ginger 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.
Ginger
Ginger
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +138.9%
Contains more PotassiumPotassium +59%
Contains more IronIron +62.2%
Contains more CopperCopper +326.4%
Contains more ManganeseManganese +29.4%
Contains more SeleniumSelenium +250%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -38.5%
~equal in Calcium ~16mg
~equal in Zinc ~0.32mg

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.
Ginger
Ginger
3
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B3Vitamin B3 +66.3%
Contains more CholineCholine +203.2%
Contains more Vitamin CVitamin C +258%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +176.5%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +118.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.204mg
~equal in Vitamin B6 ~0.163mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +50.4%
Contains more FatsFats +134.4%
Contains more CarbsCarbs +471.4%
Contains more OtherOther +35.1%
Contains more WaterWater +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated Fat: Sat. Fat 0.203 g
Monounsaturated Fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +1300%
Contains more Poly. FatPolyunsaturated fat +69.2%
Contains less Sat. FatSaturated Fat -58.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Zucchini Opinion
Calories 80kcal 17kcal Ginger
Protein 1.82g 1.21g Ginger
Fats 0.75g 0.32g Ginger
Vitamin C 5mg 17.9mg Zucchini
Net carbs 15.77g 2.11g Ginger
Carbs 17.77g 3.11g Ginger
Magnesium 43mg 18mg Ginger
Calcium 16mg 16mg
Potassium 415mg 261mg Ginger
Iron 0.6mg 0.37mg Ginger
Sugar 1.7g 2.5g Ginger
Fiber 2g 1g Ginger
Copper 0.226mg 0.053mg Ginger
Zinc 0.34mg 0.32mg Ginger
Phosphorus 34mg 38mg Zucchini
Sodium 13mg 8mg Zucchini
Vitamin A 0IU 200IU Zucchini
Vitamin A 0µg 10µg Zucchini
Vitamin E 0.26mg 0.12mg Ginger
Manganese 0.229mg 0.177mg Ginger
Selenium 0.7µg 0.2µg Ginger
Vitamin B1 0.025mg 0.045mg Zucchini
Vitamin B2 0.034mg 0.094mg Zucchini
Vitamin B3 0.75mg 0.451mg Ginger
Vitamin B5 0.203mg 0.204mg Zucchini
Vitamin B6 0.16mg 0.163mg Zucchini
Vitamin K 0.1µg 4.3µg Zucchini
Folate 11µg 24µg Zucchini
Choline 28.8mg 9.5mg Ginger
Saturated Fat 0.203g 0.084g Zucchini
Monounsaturated Fat 0.154g 0.011g Ginger
Polyunsaturated fat 0.154g 0.091g Ginger
Tryptophan 0.012mg 0.01mg Ginger
Threonine 0.036mg 0.029mg Ginger
Isoleucine 0.051mg 0.044mg Ginger
Leucine 0.074mg 0.071mg Ginger
Lysine 0.057mg 0.067mg Zucchini
Methionine 0.013mg 0.018mg Zucchini
Phenylalanine 0.045mg 0.043mg Ginger
Valine 0.073mg 0.054mg Ginger
Histidine 0.03mg 0.026mg Ginger
Fructose 1.38g Zucchini
Omega-3 - ALA 0.061g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9%
Ginger
15%
Zucchini
Minerals Daily Need Coverage Score
23%
Ginger
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.119g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.1)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 0.8g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.