Quinoa vs. Zucchini — In-Depth Nutrition Comparison
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The main differences between quinoa and zucchini
- Quinoa is richer in manganese, phosphorus, copper, iron, magnesium, fiber, zinc, and vitamin B1, yet zucchini is richer in vitamin C.
- Daily need coverage for vitamin C for zucchini is 20% higher.
- Quinoa contains 4 times more iron than zucchini. Quinoa contains 1.49mg of iron, while zucchini contains 0.37mg.
- Zucchini has a lower glycemic index than quinoa.
Food types used in this article are Quinoa, cooked and Squash, summer, zucchini, includes skin, raw.
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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.
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more IronIron | +302.7% |
| Contains more CopperCopper | +262.3% |
| Contains more ZincZinc | +240.6% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +256.5% |
| Contains more SeleniumSelenium | +1300% |
| Contains more PotassiumPotassium | +51.7% |
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.
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B1Vitamin B1 | +137.8% |
| Contains more Vitamin B2Vitamin B2 | +17% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +142.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +32.5% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 17.9mg | 20% |
| Manganese | 0.631mg | 0.177mg | 20% |
| Phosphorus | 152mg | 38mg | 16% |
| Copper | 0.192mg | 0.053mg | 15% |
| Iron | 1.49mg | 0.37mg | 14% |
| Magnesium | 64mg | 18mg | 11% |
| Zinc | 1.09mg | 0.32mg | 7% |
| Polyunsaturated fat | 1.078g | 0.091g | 7% |
| Fiber | 2.8g | 1g | 7% |
| Starch | 17.63g | 0g | 7% |
| Protein | 4.4g | 1.21g | 6% |
| Carbs | 21.3g | 3.11g | 6% |
| Folate | 42µg | 24µg | 5% |
| Vitamin B1 | 0.107mg | 0.045mg | 5% |
| Selenium | 2.8µg | 0.2µg | 5% |
| Calories | 120kcal | 17kcal | 5% |
| Vitamin B5 | 0.204mg | 4% | |
| Vitamin K | 0µg | 4.3µg | 4% |
| Vitamin E | 0.63mg | 0.12mg | 3% |
| Potassium | 172mg | 261mg | 3% |
| Vitamin B6 | 0.123mg | 0.163mg | 3% |
| Choline | 23mg | 9.5mg | 2% |
| Fructose | 1.38g | 2% | |
| Fats | 1.92g | 0.32g | 2% |
| Saturated fat | 0.231g | 0.084g | 1% |
| Monounsaturated fat | 0.528g | 0.011g | 1% |
| Vitamin B2 | 0.11mg | 0.094mg | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Net carbs | 18.5g | 2.11g | N/A |
| Calcium | 17mg | 16mg | 0% |
| Sugar | 0.87g | 2.5g | N/A |
| Sodium | 7mg | 8mg | 0% |
| Vitamin B3 | 0.412mg | 0.451mg | 0% |
| Tryptophan | 0.052mg | 0.01mg | 0% |
| Threonine | 0.131mg | 0.029mg | 0% |
| Isoleucine | 0.157mg | 0.044mg | 0% |
| Leucine | 0.261mg | 0.071mg | 0% |
| Lysine | 0.239mg | 0.067mg | 0% |
| Methionine | 0.096mg | 0.018mg | 0% |
| Phenylalanine | 0.185mg | 0.043mg | 0% |
| Valine | 0.185mg | 0.054mg | 0% |
| Histidine | 0.127mg | 0.026mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +263.6% |
| Contains more FatsFats | +500% |
| Contains more CarbsCarbs | +584.9% |
| Contains more OtherOther | +35.1% |
| Contains more WaterWater | +32.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4700% |
| Contains more Poly. FatPolyunsaturated fat | +1084.6% |
| Contains less Sat. FatSaturated fat | -63.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Maltose
~0g
~equal in
Galactose
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