Lentil vs. Zucchini — In-Depth Nutrition Comparison
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What are the differences between lentil and zucchini?
- Lentil is higher in folate, iron, fiber, copper, phosphorus, manganese, vitamin B1, vitamin B5, and zinc, yet zucchini is higher in vitamin C.
- Lentil's daily need coverage for folate is 39% more.
- Lentil has 9 times more iron than zucchini. While lentil has 3.33mg of iron, zucchini has only 0.37mg.
- The glycemic index of zucchini is lower.
We used Lentils, mature seeds, cooked, boiled, without salt and Squash, summer, zucchini, includes skin, raw types in this article.
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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 MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +18.8% |
| Contains more PotassiumPotassium | +41.4% |
| Contains more IronIron | +800% |
| Contains more CopperCopper | +373.6% |
| Contains more ZincZinc | +296.9% |
| Contains more PhosphorusPhosphorus | +373.7% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +179.1% |
| Contains more SeleniumSelenium | +1300% |
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 B1Vitamin B1 | +275.6% |
| Contains more Vitamin B3Vitamin B3 | +135% |
| Contains more Vitamin B5Vitamin B5 | +212.7% |
| Contains more FolateFolate | +654.2% |
| Contains more CholineCholine | +244.2% |
| Contains more Vitamin CVitamin C | +1093.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +28.8% |
| Contains more Vitamin KVitamin K | +152.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 181µg | 24µg | 39% |
| Iron | 3.33mg | 0.37mg | 37% |
| Fiber | 7.9g | 1g | 28% |
| Copper | 0.251mg | 0.053mg | 22% |
| Phosphorus | 180mg | 38mg | 20% |
| Vitamin C | 1.5mg | 17.9mg | 18% |
| Protein | 9.02g | 1.21g | 16% |
| Manganese | 0.494mg | 0.177mg | 14% |
| Vitamin B1 | 0.169mg | 0.045mg | 10% |
| Zinc | 1.27mg | 0.32mg | 9% |
| Vitamin B5 | 0.638mg | 0.204mg | 9% |
| Carbs | 20.13g | 3.11g | 6% |
| Calories | 116kcal | 17kcal | 5% |
| Selenium | 2.8µg | 0.2µg | 5% |
| Magnesium | 36mg | 18mg | 4% |
| Vitamin B3 | 1.06mg | 0.451mg | 4% |
| Choline | 32.7mg | 9.5mg | 4% |
| Potassium | 369mg | 261mg | 3% |
| Fructose | 1.38g | 2% | |
| Vitamin K | 1.7µg | 4.3µg | 2% |
| Vitamin B2 | 0.073mg | 0.094mg | 2% |
| Vitamin B6 | 0.178mg | 0.163mg | 1% |
| Polyunsaturated fat | 0.175g | 0.091g | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Fats | 0.38g | 0.32g | 0% |
| Net carbs | 12.23g | 2.11g | N/A |
| Calcium | 19mg | 16mg | 0% |
| Sugar | 1.8g | 2.5g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Vitamin E | 0.11mg | 0.12mg | 0% |
| Saturated fat | 0.053g | 0.084g | 0% |
| Monounsaturated fat | 0.064g | 0.011g | 0% |
| Tryptophan | 0.081mg | 0.01mg | 0% |
| Threonine | 0.323mg | 0.029mg | 0% |
| Isoleucine | 0.39mg | 0.044mg | 0% |
| Leucine | 0.654mg | 0.071mg | 0% |
| Lysine | 0.63mg | 0.067mg | 0% |
| Methionine | 0.077mg | 0.018mg | 0% |
| Phenylalanine | 0.445mg | 0.043mg | 0% |
| Valine | 0.448mg | 0.054mg | 0% |
| Histidine | 0.254mg | 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 ProteinProtein | +645.5% |
| Contains more FatsFats | +18.8% |
| Contains more CarbsCarbs | +547.3% |
| Contains more OtherOther | +45.6% |
| Contains more WaterWater | +36.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36.9% |
| Contains more Mono. FatMonounsaturated fat | +481.8% |
| Contains more Poly. FatPolyunsaturated fat | +92.3% |
