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  6. Orange vs. Zucchini

Orange vs. Zucchini — In-Depth Nutrition Comparison

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What are the differences between Orange and Zucchini?

  • Orange is higher in Vitamin C, and Fiber, yet Zucchini is higher in Vitamin B6, and Manganese.
  • Orange's daily need coverage for Vitamin C is 39% more.
  • Orange has 4 times more Sugar than Zucchini. While Orange has 9.35g of Sugar, Zucchini has only 2.5g.

We used Oranges, raw, all commercial varieties and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Orange 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.
Orange
Orange
3
:
7
Zucchini
Zucchini
Contains more Calcium +150%
Contains less Sodium -100%
Contains more Selenium +150%
Contains more Iron +270%
Contains more Magnesium +80%
Contains more Phosphorus +171.4%
Contains more Potassium +44.2%
Contains more Zinc +357.1%
Contains more Copper +17.8%
Contains more Manganese +608%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +150%
Contains less Sodium -100%
Contains more Selenium +150%
Contains more Iron +270%
Contains more Magnesium +80%
Contains more Phosphorus +171.4%
Contains more Potassium +44.2%
Contains more Zinc +357.1%
Contains more Copper +17.8%
Contains more Manganese +608%

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.
Orange
Orange
6
:
4
Zucchini
Zucchini
Contains more Vitamin A +12.5%
Contains more Vitamin E +50%
Contains more Vitamin C +197.2%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B5 +22.5%
Contains more Folate +25%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +59.9%
Contains more Vitamin B6 +171.7%
Contains more Vitamin K +∞%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +12.5%
Contains more Vitamin E +50%
Contains more Vitamin C +197.2%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B5 +22.5%
Contains more Folate +25%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +59.9%
Contains more Vitamin B6 +171.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
:
4
Zucchini
Zucchini
Contains more Carbs +277.8%
Contains more Protein +28.7%
Contains more Fats +166.7%
Contains more Other +29.5%
Equal in Water - 94.79
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 Carbs +277.8%
Contains more Protein +28.7%
Contains more Fats +166.7%
Contains more Other +29.5%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +109.1%
Contains more Polyunsaturated fat +264%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +109.1%
Contains more Polyunsaturated fat +264%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Zucchini Opinion
Net carbs 9.35g 2.11g Orange
Protein 0.94g 1.21g Zucchini
Fats 0.12g 0.32g Zucchini
Carbs 11.75g 3.11g Orange
Calories 47kcal 17kcal Orange
Fructose 1.38g Zucchini
Sugar 9.35g 2.5g Zucchini
Fiber 2.4g 1g Orange
Calcium 40mg 16mg Orange
Iron 0.1mg 0.37mg Zucchini
Magnesium 10mg 18mg Zucchini
Phosphorus 14mg 38mg Zucchini
Potassium 181mg 261mg Zucchini
Sodium 0mg 8mg Orange
Zinc 0.07mg 0.32mg Zucchini
Copper 0.045mg 0.053mg Zucchini
Manganese 0.025mg 0.177mg Zucchini
Selenium 0.5µg 0.2µg Orange
Vitamin A 225IU 200IU Orange
Vitamin A RAE 11µg 10µg Orange
Vitamin E 0.18mg 0.12mg Orange
Vitamin C 53.2mg 17.9mg Orange
Vitamin B1 0.087mg 0.045mg Orange
Vitamin B2 0.04mg 0.094mg Zucchini
Vitamin B3 0.282mg 0.451mg Zucchini
Vitamin B5 0.25mg 0.204mg Orange
Vitamin B6 0.06mg 0.163mg Zucchini
Folate 30µg 24µg Orange
Vitamin K 0µg 4.3µg Zucchini
Tryptophan 0.009mg 0.01mg Zucchini
Threonine 0.015mg 0.029mg Zucchini
Isoleucine 0.025mg 0.044mg Zucchini
Leucine 0.023mg 0.071mg Zucchini
Lysine 0.047mg 0.067mg Zucchini
Methionine 0.02mg 0.018mg Orange
Phenylalanine 0.031mg 0.043mg Zucchini
Valine 0.04mg 0.054mg Zucchini
Histidine 0.018mg 0.026mg Zucchini
Saturated Fat 0.015g 0.084g Orange
Monounsaturated Fat 0.023g 0.011g Orange
Polyunsaturated fat 0.025g 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
Orange 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
24%
Orange
16%
Zucchini
Minerals Daily Need Coverage Score
7%
Orange
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 6.85g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.069g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.