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Gratin vs Zucchini - In-Depth Nutrition Comparison

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Significant differences between Gratin and Zucchini

  • Gratin has more Copper, Phosphorus, Calcium, and Vitamin A RAE, however Zucchini is richer in Vitamin C.
  • Gratin covers your daily Saturated Fat needs 23% more than Zucchini.

Specific food types used in this comparison are Potatoes, au gratin, home-prepared from recipe using butter and Squash, summer, zucchini, includes skin, raw.

Infographic

Gratin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
Gratin
7
:
1
Zucchini
Zucchini
Contains more Calcium +643.8%
Contains more Iron +73%
Contains more Magnesium +11.1%
Contains more Phosphorus +197.4%
Contains more Potassium +51.7%
Contains more Zinc +115.6%
Contains more Copper +201.9%
Contains less Sodium -98.2%
Equal in Magnesium - 18
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +643.8%
Contains more Iron +73%
Contains more Magnesium +11.1%
Contains more Phosphorus +197.4%
Contains more Potassium +51.7%
Contains more Zinc +115.6%
Contains more Copper +201.9%
Contains less Sodium -98.2%
Equal in Magnesium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
Gratin
6
:
4
Zucchini
Zucchini
Contains more Vitamin A +32%
Contains more Vitamin B1 +42.2%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B3 +120.2%
Contains more Vitamin B5 +89.7%
Contains more Vitamin C +80.8%
Contains more Folate +118.2%
Equal in Vitamin B6 - 0.163
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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 +32%
Contains more Vitamin B1 +42.2%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B3 +120.2%
Contains more Vitamin B5 +89.7%
Contains more Vitamin C +80.8%
Contains more Folate +118.2%
Equal in Vitamin B6 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
:
1
Zucchini
Zucchini
Contains more Protein +318.2%
Contains more Fats +2271.9%
Contains more Carbs +262.4%
Contains more Other +264.9%
Contains more Water +28.1%
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +318.2%
Contains more Fats +2271.9%
Contains more Carbs +262.4%
Contains more Other +264.9%
Contains more Water +28.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +19436.4%
Contains more Polyunsaturated fat +203.3%
Contains less Saturated Fat -98.2%
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +19436.4%
Contains more Polyunsaturated fat +203.3%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Gratin Zucchini
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gratin Zucchini Opinion
Net carbs 9.47g 2.11g Gratin
Protein 5.06g 1.21g Gratin
Fats 7.59g 0.32g Gratin
Carbs 11.27g 3.11g Gratin
Calories 132kcal 17kcal Gratin
Fructose 1.38g Zucchini
Sugar 2.5g Gratin
Fiber 1.8g 1g Gratin
Calcium 119mg 16mg Gratin
Iron 0.64mg 0.37mg Gratin
Magnesium 20mg 18mg Gratin
Phosphorus 113mg 38mg Gratin
Potassium 396mg 261mg Gratin
Sodium 433mg 8mg Zucchini
Zinc 0.69mg 0.32mg Gratin
Copper 0.16mg 0.053mg Gratin
Vitamin A 264IU 200IU Gratin
Vitamin A RAE 64µg 10µg Gratin
Vitamin E 0.12mg Zucchini
Vitamin C 9.9mg 17.9mg Zucchini
Vitamin B1 0.064mg 0.045mg Gratin
Vitamin B2 0.116mg 0.094mg Gratin
Vitamin B3 0.993mg 0.451mg Gratin
Vitamin B5 0.387mg 0.204mg Gratin
Vitamin B6 0.174mg 0.163mg Gratin
Folate 11µg 24µg Zucchini
Vitamin K 4.3µg Zucchini
Tryptophan 0.07mg 0.01mg Gratin
Threonine 0.192mg 0.029mg Gratin
Isoleucine 0.284mg 0.044mg Gratin
Leucine 0.443mg 0.071mg Gratin
Lysine 0.381mg 0.067mg Gratin
Methionine 0.117mg 0.018mg Gratin
Phenylalanine 0.254mg 0.043mg Gratin
Valine 0.325mg 0.054mg Gratin
Histidine 0.151mg 0.026mg Gratin
Cholesterol 23mg 0mg Zucchini
Saturated Fat 4.733g 0.084g Zucchini
Monounsaturated Fat 2.149g 0.011g Gratin
Polyunsaturated fat 0.276g 0.091g Gratin
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
Gratin 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
15%
Gratin
16%
Zucchini
Minerals Daily Need Coverage Score
36%
Gratin
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 425mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 4.649g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 15)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.