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Corn vs. Zucchini — In-Depth Nutrition Comparison

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A recap on the differences between corn and zucchini

  • Corn is higher in vitamin B5, vitamin B3, fiber, and phosphorus, yet zucchini is higher in vitamin C.
  • Zucchini covers your daily vitamin C needs 14% more than corn.
  • Corn contains 4 times more vitamin B5 than zucchini. While corn contains 0.792mg of vitamin B5, zucchini contains only 0.204mg.
  • The amount of sugar in zucchini is lower.
  • The glycemic index of zucchini is lower.

Food varieties used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Corn 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.
Corn
Corn
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +44.4%
Contains more IronIron +21.6%
Contains more ZincZinc +93.8%
Contains more PhosphorusPhosphorus +102.6%
Contains less SodiumSodium -87.5%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +19.7%
~equal in Copper ~0.053mg
~equal in Manganese ~0.177mg
~equal in Selenium ~0.2µg

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.
Corn
Corn
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B3Vitamin B3 +273.2%
Contains more Vitamin B5Vitamin B5 +288.2%
Contains more Vitamin CVitamin C +225.5%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B2Vitamin B2 +64.9%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more Vitamin KVitamin K +975%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Corn Zucchini DV% diff.
Vitamin C 5.5mg 17.9mg 14%
Vitamin B5 0.792mg 0.204mg 12%
Vitamin B3 1.683mg 0.451mg 8%
Carbs 20.98g 3.11g 6%
Fiber 2.4g 1g 6%
Phosphorus 77mg 38mg 6%
Calories 96kcal 17kcal 4%
Protein 3.41g 1.21g 4%
Vitamin B1 0.093mg 0.045mg 4%
Choline 29.1mg 9.5mg 4%
Zinc 0.62mg 0.32mg 3%
Starch 7.17g 0g 3%
Vitamin B2 0.057mg 0.094mg 3%
Vitamin K 0.4µg 4.3µg 3%
Polyunsaturated fat 0.603g 0.091g 3%
Fats 1.5g 0.32g 2%
Magnesium 26mg 18mg 2%
Vitamin B6 0.139mg 0.163mg 2%
Calcium 3mg 16mg 1%
Potassium 218mg 261mg 1%
Iron 0.45mg 0.37mg 1%
Saturated fat 0.197g 0.084g 1%
Monounsaturated fat 0.374g 0.011g 1%
Fructose 0.79g 1.38g 1%
Protein per 100 calories 3.6g 7.1g N/A
Calories per 10 g protein 282kcal 140kcal N/A
Weight per 100 calories 104g 588g N/A
Net carbs 18.58g 2.11g N/A
Sugar 4.54g 2.5g N/A
Copper 0.049mg 0.053mg 0%
Sodium 1mg 8mg 0%
Vitamin A 13µg 10µg 0%
Vitamin E 0.09mg 0.12mg 0%
Manganese 0.167mg 0.177mg 0%
Selenium 0.2µg 0.2µg 0%
Folate 23µg 24µg 0%
Tryptophan 0.023mg 0.01mg 0%
Threonine 0.133mg 0.029mg 0%
Isoleucine 0.133mg 0.044mg 0%
Leucine 0.358mg 0.071mg 0%
Lysine 0.141mg 0.067mg 0%
Methionine 0.069mg 0.018mg 0%
Phenylalanine 0.155mg 0.043mg 0%
Valine 0.191mg 0.054mg 0%
Histidine 0.091mg 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
Corn
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +181.8%
Contains more FatsFats +368.8%
Contains more CarbsCarbs +574.6%
Contains more OtherOther +22.8%
Contains more WaterWater +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +562.6%
Contains less Sat. FatSaturated fat -57.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
3
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +5380%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +27.4%
Contains more FructoseFructose +74.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.