Kale vs. Zucchini — In-Depth Nutrition Comparison
Compare
Differences between Kale and Zucchini
- Zucchini contains less Vitamin K, Vitamin A RAE, Vitamin C, Copper, Manganese, Iron, and Calcium than Kale.
- Kale's daily need coverage for Vitamin K is 677% higher.
- Zucchini contains 68 times less Vitamin A RAE than Kale. Kale contains 681µg of Vitamin A RAE, while Zucchini contains 10µg.
The food types used in this comparison are Kale, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.
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.
Contains
more
Calcium
+350%
Contains
more
Iron
+143.2%
Contains
more
Copper
+194.3%
Contains
more
Manganese
+135%
Contains
more
Selenium
+350%
Contains
more
Phosphorus
+35.7%
Contains
more
Potassium
+14.5%
Contains
less
Sodium
-65.2%
Contains
more
Zinc
+33.3%
Equal in Magnesium - 18
Contains
more
Calcium
+350%
Contains
more
Iron
+143.2%
Contains
more
Copper
+194.3%
Contains
more
Manganese
+135%
Contains
more
Selenium
+350%
Contains
more
Phosphorus
+35.7%
Contains
more
Potassium
+14.5%
Contains
less
Sodium
-65.2%
Contains
more
Zinc
+33.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
more
Vitamin A
+6710.5%
Contains
more
Vitamin E
+608.3%
Contains
more
Vitamin C
+129.1%
Contains
more
Vitamin B1
+17.8%
Contains
more
Vitamin B3
+10.9%
Contains
more
Vitamin K
+18900%
Contains
more
Vitamin B2
+34.3%
Contains
more
Vitamin B5
+316.3%
Contains
more
Vitamin B6
+18.1%
Contains
more
Folate
+84.6%
Equal in Vitamin B3 - 0.451
Contains
more
Vitamin A
+6710.5%
Contains
more
Vitamin E
+608.3%
Contains
more
Vitamin C
+129.1%
Contains
more
Vitamin B1
+17.8%
Contains
more
Vitamin B3
+10.9%
Contains
more
Vitamin K
+18900%
Contains
more
Vitamin B2
+34.3%
Contains
more
Vitamin B5
+316.3%
Contains
more
Vitamin B6
+18.1%
Contains
more
Folate
+84.6%
Equal in Vitamin B3 - 0.451
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+57%
Contains
more
Fats
+25%
Contains
more
Carbs
+81%
Contains
more
Other
+52.6%
Equal in Water - 94.79
Contains
more
Protein
+57%
Contains
more
Fats
+25%
Contains
more
Carbs
+81%
Contains
more
Other
+52.6%
Equal in Water - 94.79
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-38.1%
Contains
more
Monounsaturated Fat
+172.7%
Contains
more
Polyunsaturated fat
+112.1%
Contains
less
Saturated Fat
-38.1%
Contains
more
Monounsaturated Fat
+172.7%
Contains
more
Polyunsaturated fat
+112.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.63g | 2.11g |
|
| Protein | 1.9g | 1.21g |
|
| Fats | 0.4g | 0.32g |
|
| Carbs | 5.63g | 3.11g |
|
| Calories | 28kcal | 17kcal |
|
| Fructose | 1.38g |
|
|
| Sugar | 1.25g | 2.5g |
|
| Fiber | 2g | 1g |
|
| Calcium | 72mg | 16mg |
|
| Iron | 0.9mg | 0.37mg |
|
| Magnesium | 18mg | 18mg | |
| Phosphorus | 28mg | 38mg |
|
| Potassium | 228mg | 261mg |
|
| Sodium | 23mg | 8mg |
|
| Zinc | 0.24mg | 0.32mg |
|
| Copper | 0.156mg | 0.053mg |
|
| Manganese | 0.416mg | 0.177mg |
|
| Selenium | 0.9µg | 0.2µg |
|
| Vitamin A | 13621IU | 200IU |
|
| Vitamin A RAE | 681µg | 10µg |
|
| Vitamin E | 0.85mg | 0.12mg |
|
| Vitamin C | 41mg | 17.9mg |
|
| Vitamin B1 | 0.053mg | 0.045mg |
|
| Vitamin B2 | 0.07mg | 0.094mg |
|
| Vitamin B3 | 0.5mg | 0.451mg |
|
| Vitamin B5 | 0.049mg | 0.204mg |
|
| Vitamin B6 | 0.138mg | 0.163mg |
|
| Folate | 13µg | 24µg |
|
| Vitamin K | 817µg | 4.3µg |
|
| Tryptophan | 0.023mg | 0.01mg |
|
| Threonine | 0.085mg | 0.029mg |
|
| Isoleucine | 0.114mg | 0.044mg |
|
| Leucine | 0.133mg | 0.071mg |
|
| Lysine | 0.114mg | 0.067mg |
|
| Methionine | 0.018mg | 0.018mg | |
| Phenylalanine | 0.097mg | 0.043mg |
|
| Valine | 0.104mg | 0.054mg |
|
| Histidine | 0.04mg | 0.026mg |
|
| Saturated Fat | 0.052g | 0.084g |
|
| Monounsaturated Fat | 0.03g | 0.011g |
|
| Polyunsaturated fat | 0.193g | 0.091g |
|
| Omega-6 - Linoleic acid | 0.03g |
|
|
| Omega-3 - ALA | 0.061g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
258%
16%
Minerals Daily Need Coverage Score
22%
12%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 15mg)
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 15)
Which food is cheaper?
Kale is cheaper (difference - $0.4)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.