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  6. Lettuce vs. Zucchini

Lettuce vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between Lettuce and Zucchini

  • Lettuce has more Vitamin K, Vitamin A RAE, and Iron, however, Zucchini is richer in Vitamin C, and Vitamin B6.
  • Lettuce covers your daily Vitamin K needs 102% more than Zucchini.
  • Zucchini has 37 times less Vitamin A RAE than Lettuce. Lettuce has 370µg of Vitamin A RAE, while Zucchini has 10µg.
  • Lettuce contains less Sugar.

Specific food types used in this comparison are Lettuce, green leaf, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Lettuce 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.
Lettuce
Lettuce
4
:
6
Zucchini
Zucchini
Contains more Calcium +125%
Contains more Iron +132.4%
Contains more Manganese +41.2%
Contains more Selenium +200%
Contains more Magnesium +38.5%
Contains more Phosphorus +31%
Contains more Potassium +34.5%
Contains less Sodium -71.4%
Contains more Zinc +77.8%
Contains more Copper +82.8%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +125%
Contains more Iron +132.4%
Contains more Manganese +41.2%
Contains more Selenium +200%
Contains more Magnesium +38.5%
Contains more Phosphorus +31%
Contains more Potassium +34.5%
Contains less Sodium -71.4%
Contains more Zinc +77.8%
Contains more Copper +82.8%

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.
Lettuce
Lettuce
5
:
5
Zucchini
Zucchini
Contains more Vitamin A +3602.5%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +55.6%
Contains more Folate +58.3%
Contains more Vitamin K +2837.2%
Contains more Vitamin C +94.6%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +81.1%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
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 +3602.5%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +55.6%
Contains more Folate +58.3%
Contains more Vitamin K +2837.2%
Contains more Vitamin C +94.6%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +81.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
3
:
2
Zucchini
Zucchini
Contains more Protein +12.4%
Contains more Other +12.3%
Contains more Fats +113.3%
Equal in Carbs - 3.11
Equal in Water - 94.79
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +12.4%
Contains more Other +12.3%
Contains more Fats +113.3%
Equal in Carbs - 3.11
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Zucchini
Zucchini
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +11%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +11%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lettuce
Lettuce
0
:
3
Zucchini
Zucchini
Contains more Sucrose +∞%
Contains more Glucose +197.2%
Contains more Fructose +220.9%
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +197.2%
Contains more Fructose +220.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Zucchini
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Zucchini Opinion
Net carbs 1.57g 2.11g Zucchini
Protein 1.36g 1.21g Lettuce
Fats 0.15g 0.32g Zucchini
Carbs 2.87g 3.11g Zucchini
Calories 15kcal 17kcal Zucchini
Fructose 0.43g 1.38g Zucchini
Sugar 0.78g 2.5g Lettuce
Fiber 1.3g 1g Lettuce
Calcium 36mg 16mg Lettuce
Iron 0.86mg 0.37mg Lettuce
Magnesium 13mg 18mg Zucchini
Phosphorus 29mg 38mg Zucchini
Potassium 194mg 261mg Zucchini
Sodium 28mg 8mg Zucchini
Zinc 0.18mg 0.32mg Zucchini
Copper 0.029mg 0.053mg Zucchini
Manganese 0.25mg 0.177mg Lettuce
Selenium 0.6µg 0.2µg Lettuce
Vitamin A 7405IU 200IU Lettuce
Vitamin A RAE 370µg 10µg Lettuce
Vitamin E 0.22mg 0.12mg Lettuce
Vitamin C 9.2mg 17.9mg Zucchini
Vitamin B1 0.07mg 0.045mg Lettuce
Vitamin B2 0.08mg 0.094mg Zucchini
Vitamin B3 0.375mg 0.451mg Zucchini
Vitamin B5 0.134mg 0.204mg Zucchini
Vitamin B6 0.09mg 0.163mg Zucchini
Folate 38µg 24µg Lettuce
Vitamin K 126.3µg 4.3µg Lettuce
Tryptophan 0.009mg 0.01mg Zucchini
Threonine 0.059mg 0.029mg Lettuce
Isoleucine 0.084mg 0.044mg Lettuce
Leucine 0.079mg 0.071mg Lettuce
Lysine 0.084mg 0.067mg Lettuce
Methionine 0.016mg 0.018mg Zucchini
Phenylalanine 0.055mg 0.043mg Lettuce
Valine 0.07mg 0.054mg Lettuce
Histidine 0.022mg 0.026mg Zucchini
Saturated Fat 0.02g 0.084g Lettuce
Monounsaturated Fat 0.006g 0.011g Zucchini
Polyunsaturated fat 0.082g 0.091g Zucchini
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
Lettuce 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 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
75%
Lettuce
16%
Zucchini
Minerals Daily Need Coverage Score
14%
Lettuce
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.1)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.064g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.