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  6. Potato flour vs. Zucchini

Potato flour vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between Potato flour and Zucchini

  • Potato flour has more Vitamin B6, Potassium, Fiber, Vitamin B3, Phosphorus, Copper, Vitamin B1, Iron, and Magnesium, however, Zucchini is richer in Vitamin C.
  • Potato flour covers your daily Vitamin B6 needs 47% more than Zucchini.
  • Zucchini has 8 times less Vitamin B3 than Potato flour. Potato flour has 3.507mg of Vitamin B3, while Zucchini has 0.451mg.

Specific food types used in this comparison are Potato flour and Squash, summer, zucchini, includes skin, raw.

Infographic

Potato flour 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.
Potato flour
Potato flour
9
:
1
Zucchini
Zucchini
Contains more Calcium +306.3%
Contains more Iron +273%
Contains more Magnesium +261.1%
Contains more Phosphorus +342.1%
Contains more Potassium +283.5%
Contains more Zinc +68.8%
Contains more Copper +271.7%
Contains more Manganese +76.8%
Contains more Selenium +450%
Contains less Sodium -85.5%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +306.3%
Contains more Iron +273%
Contains more Magnesium +261.1%
Contains more Phosphorus +342.1%
Contains more Potassium +283.5%
Contains more Zinc +68.8%
Contains more Copper +271.7%
Contains more Manganese +76.8%
Contains more Selenium +450%
Contains less Sodium -85.5%

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.
Potato flour
Potato flour
6
:
4
Zucchini
Zucchini
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +406.7%
Contains more Vitamin B3 +677.6%
Contains more Vitamin B5 +132.4%
Contains more Vitamin B6 +371.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +371.1%
Contains more Vitamin B2 +84.3%
Contains more Vitamin K +∞%
Equal in Folate - 24
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 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 E +108.3%
Contains more Vitamin B1 +406.7%
Contains more Vitamin B3 +677.6%
Contains more Vitamin B5 +132.4%
Contains more Vitamin B6 +371.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +371.1%
Contains more Vitamin B2 +84.3%
Contains more Vitamin K +∞%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Zucchini
Zucchini
Contains more Protein +470.2%
Contains more Carbs +2572%
Contains more Other +450.9%
Contains more Water +1353.8%
Equal in Fats - 0.32
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 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 +470.2%
Contains more Carbs +2572%
Contains more Other +450.9%
Contains more Water +1353.8%
Equal in Fats - 0.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Zucchini
Zucchini
Contains more Polyunsaturated fat +64.8%
Contains more Monounsaturated Fat +37.5%
Equal in Saturated Fat - 0.084
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Polyunsaturated fat +64.8%
Contains more Monounsaturated Fat +37.5%
Equal in Saturated Fat - 0.084

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Zucchini Opinion
Net carbs 77.2g 2.11g Potato flour
Protein 6.9g 1.21g Potato flour
Fats 0.34g 0.32g Potato flour
Carbs 83.1g 3.11g Potato flour
Calories 357kcal 17kcal Potato flour
Fructose 1.38g Zucchini
Sugar 3.52g 2.5g Zucchini
Fiber 5.9g 1g Potato flour
Calcium 65mg 16mg Potato flour
Iron 1.38mg 0.37mg Potato flour
Magnesium 65mg 18mg Potato flour
Phosphorus 168mg 38mg Potato flour
Potassium 1001mg 261mg Potato flour
Sodium 55mg 8mg Zucchini
Zinc 0.54mg 0.32mg Potato flour
Copper 0.197mg 0.053mg Potato flour
Manganese 0.313mg 0.177mg Potato flour
Selenium 1.1µg 0.2µg Potato flour
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.25mg 0.12mg Potato flour
Vitamin C 3.8mg 17.9mg Zucchini
Vitamin B1 0.228mg 0.045mg Potato flour
Vitamin B2 0.051mg 0.094mg Zucchini
Vitamin B3 3.507mg 0.451mg Potato flour
Vitamin B5 0.474mg 0.204mg Potato flour
Vitamin B6 0.769mg 0.163mg Potato flour
Folate 25µg 24µg Potato flour
Vitamin K 0µg 4.3µg Zucchini
Tryptophan 0.115mg 0.01mg Potato flour
Threonine 0.28mg 0.029mg Potato flour
Isoleucine 0.299mg 0.044mg Potato flour
Leucine 0.425mg 0.071mg Potato flour
Lysine 0.413mg 0.067mg Potato flour
Methionine 0.107mg 0.018mg Potato flour
Phenylalanine 0.316mg 0.043mg Potato flour
Valine 0.356mg 0.054mg Potato flour
Histidine 0.166mg 0.026mg Potato flour
Saturated Fat 0.09g 0.084g Zucchini
Monounsaturated Fat 0.008g 0.011g Zucchini
Polyunsaturated fat 0.15g 0.091g Potato flour
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
Potato flour 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
31%
Potato flour
16%
Zucchini
Minerals Daily Need Coverage Score
41%
Potato flour
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 15)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.4)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.