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  6. Brown rice vs. Zucchini

Brown rice vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between Brown rice and Zucchini

  • Brown rice is richer in Manganese, Vitamin B3, Vitamin B1, Selenium, Phosphorus, Copper, and Magnesium, yet Zucchini is richer in Vitamin C, and Potassium.
  • Daily need coverage for Manganese from Brown rice is 35% higher.
  • Brown rice contains 29 times more Selenium than Zucchini. Brown rice contains 5.8µg of Selenium, while Zucchini contains 0.2µg.

Food types used in this article are Rice, brown, long-grain, cooked and Squash, summer, zucchini, includes skin, raw.

Infographic

Brown rice 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.
Brown rice
Brown rice
8
:
2
Zucchini
Zucchini
Contains more Iron +51.4%
Contains more Magnesium +116.7%
Contains more Phosphorus +171.1%
Contains less Sodium -50%
Contains more Zinc +121.9%
Contains more Copper +100%
Contains more Manganese +450.3%
Contains more Selenium +2800%
Contains more Calcium +433.3%
Contains more Potassium +203.5%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Iron +51.4%
Contains more Magnesium +116.7%
Contains more Phosphorus +171.1%
Contains less Sodium -50%
Contains more Zinc +121.9%
Contains more Copper +100%
Contains more Manganese +450.3%
Contains more Selenium +2800%
Contains more Calcium +433.3%
Contains more Potassium +203.5%

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.
Brown rice
Brown rice
4
:
6
Zucchini
Zucchini
Contains more Vitamin E +41.7%
Contains more Vitamin B1 +295.6%
Contains more Vitamin B3 +467.8%
Contains more Vitamin B5 +86.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.2%
Contains more Vitamin B6 +32.5%
Contains more Folate +166.7%
Contains more Vitamin K +2050%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 +41.7%
Contains more Vitamin B1 +295.6%
Contains more Vitamin B3 +467.8%
Contains more Vitamin B5 +86.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.2%
Contains more Vitamin B6 +32.5%
Contains more Folate +166.7%
Contains more Vitamin K +2050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Zucchini
Zucchini
Contains more Protein +126.4%
Contains more Fats +203.1%
Contains more Carbs +722.5%
Contains more Water +34.9%
Contains more Other +29.5%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 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 Protein +126.4%
Contains more Fats +203.1%
Contains more Carbs +722.5%
Contains more Water +34.9%
Contains more Other +29.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +3254.5%
Contains more Polyunsaturated fat +302.2%
Contains less Saturated Fat -67.7%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +3254.5%
Contains more Polyunsaturated fat +302.2%
Contains less Saturated Fat -67.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
2
Zucchini
Zucchini
Contains more Starch +∞%
Contains more Sucrose +380%
Contains more Glucose +∞%
Contains more Fructose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +380%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Zucchini Opinion
Net carbs 23.98g 2.11g Brown rice
Protein 2.74g 1.21g Brown rice
Fats 0.97g 0.32g Brown rice
Carbs 25.58g 3.11g Brown rice
Calories 123kcal 17kcal Brown rice
Starch 24.79g 0g Brown rice
Fructose 0g 1.38g Zucchini
Sugar 0.24g 2.5g Brown rice
Fiber 1.6g 1g Brown rice
Calcium 3mg 16mg Zucchini
Iron 0.56mg 0.37mg Brown rice
Magnesium 39mg 18mg Brown rice
Phosphorus 103mg 38mg Brown rice
Potassium 86mg 261mg Zucchini
Sodium 4mg 8mg Brown rice
Zinc 0.71mg 0.32mg Brown rice
Copper 0.106mg 0.053mg Brown rice
Manganese 0.974mg 0.177mg Brown rice
Selenium 5.8µg 0.2µg Brown rice
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.17mg 0.12mg Brown rice
Vitamin C 0mg 17.9mg Zucchini
Vitamin B1 0.178mg 0.045mg Brown rice
Vitamin B2 0.069mg 0.094mg Zucchini
Vitamin B3 2.561mg 0.451mg Brown rice
Vitamin B5 0.38mg 0.204mg Brown rice
Vitamin B6 0.123mg 0.163mg Zucchini
Folate 9µg 24µg Zucchini
Vitamin K 0.2µg 4.3µg Zucchini
Tryptophan 0.033mg 0.01mg Brown rice
Threonine 0.095mg 0.029mg Brown rice
Isoleucine 0.109mg 0.044mg Brown rice
Leucine 0.214mg 0.071mg Brown rice
Lysine 0.099mg 0.067mg Brown rice
Methionine 0.058mg 0.018mg Brown rice
Phenylalanine 0.133mg 0.043mg Brown rice
Valine 0.151mg 0.054mg Brown rice
Histidine 0.066mg 0.026mg Brown rice
Saturated Fat 0.26g 0.084g Zucchini
Monounsaturated Fat 0.369g 0.011g Brown rice
Polyunsaturated fat 0.366g 0.091g Brown rice
Omega-6 - Linoleic acid 0.355g 0.03g Brown rice
Omega-3 - ALA 0.011g 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14%
Brown rice
16%
Zucchini
Minerals Daily Need Coverage Score
32%
Brown rice
12%
Zucchini

Comparison summary

Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 51)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.6)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Brown rice
Brown rice 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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.