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Pico de gallo vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between pico de gallo and zucchini

  • Zucchini is richer than pico de gallo in vitamin C.
  • Daily need coverage for sodium for pico de gallo is 20% higher.
  • Pico de gallo contains 3 times more sugar than zucchini. Pico de gallo contains 6.25g of sugar, while zucchini contains 2.5g.
  • Zucchini contains less sodium.

Food types used in this article are PACE, Pico De Gallo and Squash, summer, zucchini, includes skin, raw.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -98.3%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +371.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 CarbsCarbs +201.6%
Contains more OtherOther +359.6%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~94.79g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Zucchini DV% diff.
Sodium 469mg 8mg 20%
Vitamin C 3.8mg 17.9mg 16%
Vitamin B6 0.163mg 13%
Manganese 0.177mg 8%
Potassium 261mg 8%
Vitamin B2 0.094mg 7%
Copper 0.053mg 6%
Folate 24µg 6%
Iron 0mg 0.37mg 5%
Phosphorus 38mg 5%
Vitamin B1 0.045mg 4%
Vitamin K 4.3µg 4%
Fiber 1g 4%
Vitamin B5 0.204mg 4%
Magnesium 18mg 4%
Zinc 0.32mg 3%
Vitamin B3 0.451mg 3%
Choline 9.5mg 2%
Calcium 0mg 16mg 2%
Carbs 9.38g 3.11g 2%
Fructose 1.38g 2%
Protein 0g 1.21g 2%
Polyunsaturated fat 0.091g 1%
Calories 31kcal 17kcal 1%
Vitamin A 10µg 1%
Vitamin E 0.12mg 1%
Fats 0g 0.32g 0%
Net carbs 9.38g 2.11g N/A
Sugar 6.25g 2.5g N/A
Selenium 0.2µg 0%
Saturated fat 0g 0.084g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 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
Pico de gallo 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
1%
Pico de gallo
15%
Zucchini
Minerals Daily Need Coverage Score
6%
Pico de gallo
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 3.75g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 461mg)
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 Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 15)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.