Raisin vs. Zucchini — In-Depth Nutrition Comparison
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A recap on differences between raisins and zucchini
- Raisins are higher in copper, iron, potassium, fiber, phosphorus, manganese, and vitamin B1, yet zucchini is higher in vitamin C.
- Raisins cover your daily copper needs 29% more than zucchini.
- Raisins contain 5 times more iron than zucchini. While raisins contain 1.88mg of iron, zucchini contains only 0.37mg.
- The glycemic index of zucchini is lower.
Food varieties used in this article are Raisins, seedless and Squash, summer, zucchini, includes skin, raw.
Infographic
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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 | +77.8% |
| Contains more CalciumCalcium | +212.5% |
| Contains more PotassiumPotassium | +187% |
| Contains more IronIron | +408.1% |
| Contains more CopperCopper | +500% |
| Contains more PhosphorusPhosphorus | +165.8% |
| Contains more ManganeseManganese | +68.9% |
| Contains more SeleniumSelenium | +200% |
| Contains more ZincZinc | +45.5% |
| Contains less SodiumSodium | -27.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +135.6% |
| Contains more Vitamin B2Vitamin B2 | +33% |
| Contains more Vitamin B3Vitamin B3 | +69.8% |
| Contains more CholineCholine | +16.8% |
| Contains more Vitamin CVitamin C | +678.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +114.7% |
| Contains more Vitamin KVitamin K | +22.9% |
| Contains more FolateFolate | +380% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 1.38g | 35% |
| Copper | 0.318mg | 0.053mg | 29% |
| Carbs | 79.18g | 3.11g | 25% |
| Iron | 1.88mg | 0.37mg | 19% |
| Vitamin C | 2.3mg | 17.9mg | 17% |
| Calories | 299kcal | 17kcal | 14% |
| Potassium | 749mg | 261mg | 14% |
| Fiber | 3.7g | 1g | 11% |
| Phosphorus | 101mg | 38mg | 9% |
| Manganese | 0.299mg | 0.177mg | 5% |
| Folate | 5µg | 24µg | 5% |
| Vitamin B1 | 0.106mg | 0.045mg | 5% |
| Protein | 3.07g | 1.21g | 4% |
| Calcium | 50mg | 16mg | 3% |
| Magnesium | 32mg | 18mg | 3% |
| Vitamin B5 | 0.095mg | 0.204mg | 2% |
| Vitamin B3 | 0.766mg | 0.451mg | 2% |
| Vitamin B2 | 0.125mg | 0.094mg | 2% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Starch | 2.7g | 0g | 1% |
| Zinc | 0.22mg | 0.32mg | 1% |
| Vitamin B6 | 0.174mg | 0.163mg | 1% |
| Vitamin K | 3.5µg | 4.3µg | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Fats | 0.46g | 0.32g | 0% |
| Net carbs | 75.48g | 2.11g | N/A |
| Sugar | 59.19g | 2.5g | N/A |
| Sodium | 11mg | 8mg | 0% |
| Vitamin E | 0.12mg | 0.12mg | 0% |
| Choline | 11.1mg | 9.5mg | 0% |
| Saturated fat | 0.058g | 0.084g | 0% |
| Monounsaturated fat | 0.051g | 0.011g | 0% |
| Polyunsaturated fat | 0.037g | 0.091g | 0% |
| Tryptophan | 0.05mg | 0.01mg | 0% |
| Threonine | 0.077mg | 0.029mg | 0% |
| Isoleucine | 0.057mg | 0.044mg | 0% |
| Leucine | 0.096mg | 0.071mg | 0% |
| Lysine | 0.084mg | 0.067mg | 0% |
| Methionine | 0.021mg | 0.018mg | 0% |
| Phenylalanine | 0.065mg | 0.043mg | 0% |
| Valine | 0.083mg | 0.054mg | 0% |
| Histidine | 0.072mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +153.7% |
| Contains more FatsFats | +43.8% |
| Contains more CarbsCarbs | +2446% |
| Contains more OtherOther | +226.3% |
| Contains more WaterWater | +514.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31% |
| Contains more Mono. FatMonounsaturated fat | +363.6% |
| Contains more Poly. FatPolyunsaturated fat | +145.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +800% |
| Contains more GlucoseGlucose | +2493.5% |
| Contains more FructoseFructose | +2050.7% |
~equal in
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Maltose
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~equal in
Galactose
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