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Minestrone vs. Zucchini — In-Depth Nutrition Comparison

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What are the differences between minestrone and zucchini?

  • Minestrone is higher in vitamin A, yet zucchini is higher in vitamin C, vitamin B6, and vitamin B2.
  • Zucchini's daily need coverage for vitamin C is 19% more.
  • Minestrone has 32 times more sodium than zucchini. While minestrone has 254mg of sodium, zucchini has only 8mg.
  • The glycemic index of zucchini is lower.

We used Soup, minestrone, canned, prepared with equal volume water and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Minestrone 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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 +500%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +100.8%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +16.4%
~equal in Iron ~0.37mg
~equal in Copper ~0.053mg
~equal in Zinc ~0.32mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +390%
Contains more Vitamin CVitamin C +3480%
Contains more Vitamin B1Vitamin B1 +104.5%
Contains more Vitamin B2Vitamin B2 +422.2%
Contains more Vitamin B3Vitamin B3 +15.3%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +297.6%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +46.3%
Contains more FatsFats +225%
Contains more CarbsCarbs +49.8%
Contains more OtherOther +110.5%
~equal in Water ~94.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +2536.4%
Contains more Poly. FatPolyunsaturated fat +405.5%
Contains less Sat. FatSaturated fat -63.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Zucchini DV% diff.
Vitamin C 0.5mg 17.9mg 19%
Sodium 254mg 8mg 11%
Vitamin B6 0.041mg 0.163mg 9%
Vitamin B2 0.018mg 0.094mg 6%
Vitamin K 4.3µg 4%
Vitamin A 49µg 10µg 4%
Potassium 130mg 261mg 4%
Magnesium 3mg 18mg 4%
Choline 9.5mg 2%
Vitamin B1 0.022mg 0.045mg 2%
Folate 15µg 24µg 2%
Fiber 0.4g 1g 2%
Phosphorus 23mg 38mg 2%
Polyunsaturated fat 0.46g 0.091g 2%
Fructose 1.38g 2%
Saturated fat 0.23g 0.084g 1%
Monounsaturated fat 0.29g 0.011g 1%
Vitamin B5 0.14mg 0.204mg 1%
Protein 1.77g 1.21g 1%
Calories 34kcal 17kcal 1%
Fats 1.04g 0.32g 1%
Vitamin E 0.12mg 1%
Carbs 4.66g 3.11g 1%
Manganese 0.152mg 0.177mg 1%
Net carbs 4.26g 2.11g N/A
Cholesterol 1mg 0mg 0%
Calcium 14mg 16mg 0%
Iron 0.38mg 0.37mg 0%
Sugar 2.5g N/A
Copper 0.051mg 0.053mg 0%
Zinc 0.31mg 0.32mg 0%
Selenium 0.2µg 0%
Vitamin B3 0.391mg 0.451mg 0%
Tryptophan 0.013mg 0.01mg 0%
Threonine 0.043mg 0.029mg 0%
Isoleucine 0.054mg 0.044mg 0%
Leucine 0.098mg 0.071mg 0%
Lysine 0.076mg 0.067mg 0%
Methionine 0.018mg 0.018mg 0%
Phenylalanine 0.064mg 0.043mg 0%
Valine 0.074mg 0.054mg 0%
Histidine 0.03mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Minestrone Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Minestrone
15%
Zucchini
Minerals Daily Need Coverage Score
12%
Minestrone
12%
Zucchini

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.146g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 2.5g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.4)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.