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  6. Glutinous rice vs. Zucchini

Glutinous rice vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between glutinous rice and zucchini

  • Glutinous rice has more selenium; however, zucchini has more vitamin C, vitamin B6, potassium, vitamin B2, and folate.
  • Zucchini's daily need coverage for vitamin C is 20% more.
  • Glutinous rice has 28 times more selenium than zucchini. Glutinous rice has 5.6µg of selenium, while zucchini has 0.2µg.
  • Glutinous rice is lower in sugar.
  • Glutinous rice has a higher glycemic index than zucchini.

The food varieties used in the comparison are Rice, white, glutinous, unenriched, cooked and Squash, summer, zucchini, includes skin, raw.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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 ZincZinc +28.1%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +48%
Contains more SeleniumSelenium +2700%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +2510%
Contains more IronIron +164.3%
Contains more PhosphorusPhosphorus +375%
~equal in Copper ~0.053mg

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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +623.1%
Contains more Vitamin B3Vitamin B3 +55.5%
Contains more Vitamin B6Vitamin B6 +526.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2300%
Contains more CholineCholine +352.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.204mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Zucchini DV% diff.
Vitamin C 0mg 17.9mg 20%
Vitamin B6 0.026mg 0.163mg 11%
Selenium 5.6µg 0.2µg 10%
Potassium 10mg 261mg 7%
Vitamin B2 0.013mg 0.094mg 6%
Folate 1µg 24µg 6%
Carbs 21.09g 3.11g 6%
Phosphorus 8mg 38mg 4%
Vitamin K 0µg 4.3µg 4%
Manganese 0.262mg 0.177mg 4%
Calories 97kcal 17kcal 4%
Iron 0.14mg 0.37mg 3%
Magnesium 5mg 18mg 3%
Fructose 1.38g 2%
Vitamin B1 0.02mg 0.045mg 2%
Protein 2.02g 1.21g 2%
Choline 2.1mg 9.5mg 1%
Zinc 0.41mg 0.32mg 1%
Vitamin A 0µg 10µg 1%
Vitamin E 0.04mg 0.12mg 1%
Calcium 2mg 16mg 1%
Vitamin B3 0.29mg 0.451mg 1%
Fats 0.19g 0.32g 0%
Net carbs 20.09g 2.11g N/A
Sugar 0.05g 2.5g N/A
Fiber 1g 1g 0%
Copper 0.049mg 0.053mg 0%
Sodium 5mg 8mg 0%
Vitamin B5 0.215mg 0.204mg 0%
Saturated fat 0.039g 0.084g 0%
Monounsaturated fat 0.07g 0.011g 0%
Polyunsaturated fat 0.069g 0.091g 0%
Tryptophan 0.023mg 0.01mg 0%
Threonine 0.072mg 0.029mg 0%
Isoleucine 0.087mg 0.044mg 0%
Leucine 0.167mg 0.071mg 0%
Lysine 0.073mg 0.067mg 0%
Methionine 0.047mg 0.018mg 0%
Phenylalanine 0.108mg 0.043mg 0%
Valine 0.123mg 0.054mg 0%
Histidine 0.047mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +66.9%
Contains more CarbsCarbs +578.1%
Contains more FatsFats +68.4%
Contains more WaterWater +23.7%
Contains more OtherOther +714.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +536.4%
Contains more Poly. FatPolyunsaturated fat +31.9%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.