Kiwi vs. Zucchini — In-Depth Nutrition Comparison
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A recap on the differences between kiwi and zucchini
- Kiwi is higher in vitamin C, vitamin K, vitamin E, copper, and fiber, yet zucchini is higher in vitamin B6 and vitamin B2.
- Kiwi covers your daily vitamin C needs 83% more than zucchini.
- Kiwi contains 12 times more vitamin E than zucchini. While kiwi contains 1.46mg of vitamin E, zucchini contains only 0.12mg.
- The amount of sugar in zucchini is lower.
- The glycemic index of zucchini is lower.
Food varieties used in this article are Kiwifruit, green, raw 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 CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +19.5% |
| Contains more CopperCopper | +145.3% |
| Contains less SodiumSodium | -62.5% |
| Contains more IronIron | +19.4% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +11.8% |
| Contains more ManganeseManganese | +80.6% |
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 CVitamin C | +417.9% |
| Contains more Vitamin EVitamin E | +1116.7% |
| Contains more Vitamin KVitamin K | +837.2% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +276% |
| Contains more Vitamin B3Vitamin B3 | +32.3% |
| Contains more Vitamin B5Vitamin B5 | +11.5% |
| Contains more Vitamin B6Vitamin B6 | +158.7% |
| Contains more CholineCholine | +21.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 17.9mg | 83% |
| Vitamin K | 40.3µg | 4.3µg | 30% |
| Copper | 0.13mg | 0.053mg | 9% |
| Vitamin E | 1.46mg | 0.12mg | 9% |
| Vitamin B6 | 0.063mg | 0.163mg | 8% |
| Fiber | 3g | 1g | 8% |
| Vitamin B2 | 0.025mg | 0.094mg | 5% |
| Fructose | 4.35g | 1.38g | 4% |
| Carbs | 14.66g | 3.11g | 4% |
| Manganese | 0.098mg | 0.177mg | 3% |
| Vitamin B1 | 0.027mg | 0.045mg | 2% |
| Zinc | 0.14mg | 0.32mg | 2% |
| Calories | 61kcal | 17kcal | 2% |
| Potassium | 312mg | 261mg | 2% |
| Calcium | 34mg | 16mg | 2% |
| Polyunsaturated fat | 0.287g | 0.091g | 1% |
| Vitamin A | 4µg | 10µg | 1% |
| Iron | 0.31mg | 0.37mg | 1% |
| Vitamin B3 | 0.341mg | 0.451mg | 1% |
| Phosphorus | 34mg | 38mg | 1% |
| Protein | 1.14g | 1.21g | 0% |
| Fats | 0.52g | 0.32g | 0% |
| Net carbs | 11.66g | 2.11g | N/A |
| Magnesium | 17mg | 18mg | 0% |
| Sugar | 8.99g | 2.5g | N/A |
| Sodium | 3mg | 8mg | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Vitamin B5 | 0.183mg | 0.204mg | 0% |
| Folate | 25µg | 24µg | 0% |
| Saturated fat | 0.029g | 0.084g | 0% |
| Choline | 7.8mg | 9.5mg | 0% |
| Monounsaturated fat | 0.047g | 0.011g | 0% |
| Tryptophan | 0.015mg | 0.01mg | 0% |
| Threonine | 0.047mg | 0.029mg | 0% |
| Isoleucine | 0.051mg | 0.044mg | 0% |
| Leucine | 0.066mg | 0.071mg | 0% |
| Lysine | 0.061mg | 0.067mg | 0% |
| Methionine | 0.024mg | 0.018mg | 0% |
| Phenylalanine | 0.044mg | 0.043mg | 0% |
| Valine | 0.057mg | 0.054mg | 0% |
| Histidine | 0.027mg | 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
| Contains more FatsFats | +62.5% |
| Contains more CarbsCarbs | +371.4% |
| Contains more WaterWater | +14.1% |
~equal in
Protein
~1.21g
~equal in
Other
~0.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.5% |
| Contains more Mono. FatMonounsaturated fat | +327.3% |
| Contains more Poly. FatPolyunsaturated fat | +215.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +200% |
| Contains more GlucoseGlucose | +284.1% |
| Contains more FructoseFructose | +215.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
