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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 for 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% 3.3% 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

All nutrients comparison - raw data values

Nutrient Ginger Zucchini DV% diff.
Copper 0.226mg 0.053mg 19%
Vitamin C 5mg 17.9mg 14%
Magnesium 43mg 18mg 6%
Vitamin B2 0.034mg 0.094mg 5%
Carbs 17.77g 3.11g 5%
Potassium 415mg 261mg 5%
Fiber 2g 1g 4%
Choline 28.8mg 9.5mg 4%
Vitamin K 0.1µg 4.3µg 4%
Folate 11µg 24µg 3%
Calories 80kcal 17kcal 3%
Iron 0.6mg 0.37mg 3%
Fructose 1.38g 2%
Manganese 0.229mg 0.177mg 2%
Vitamin B1 0.025mg 0.045mg 2%
Vitamin B3 0.75mg 0.451mg 2%
Fats 0.75g 0.32g 1%
Phosphorus 34mg 38mg 1%
Saturated fat 0.203g 0.084g 1%
Vitamin A 0µg 10µg 1%
Vitamin E 0.26mg 0.12mg 1%
Selenium 0.7µg 0.2µg 1%
Protein 1.82g 1.21g 1%
Net carbs 15.77g 2.11g N/A
Calcium 16mg 16mg 0%
Sugar 1.7g 2.5g N/A
Zinc 0.34mg 0.32mg 0%
Sodium 13mg 8mg 0%
Vitamin B5 0.203mg 0.204mg 0%
Vitamin B6 0.16mg 0.163mg 0%
Monounsaturated fat 0.154g 0.011g 0%
Polyunsaturated fat 0.154g 0.091g 0%
Tryptophan 0.012mg 0.01mg 0%
Threonine 0.036mg 0.029mg 0%
Isoleucine 0.051mg 0.044mg 0%
Leucine 0.074mg 0.071mg 0%
Lysine 0.057mg 0.067mg 0%
Methionine 0.013mg 0.018mg 0%
Phenylalanine 0.045mg 0.043mg 0%
Valine 0.073mg 0.054mg 0%
Histidine 0.03mg 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
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%

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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.