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  6. Rice pudding vs. Zucchini

Rice pudding vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between rice pudding and zucchini

  • Rice pudding is higher in vitamin B12, calcium, phosphorus, and vitamin D, yet zucchini is higher in vitamin C, vitamin B6, and manganese.
  • Zucchini covers your daily vitamin C needs 19% more than rice pudding.
  • The amount of sodium in zucchini is lower.
  • The glycemic index of zucchini is lower.

Food varieties used in this article are Puddings, rice, dry mix, prepared with 2% milk and Squash, summer, zucchini, includes skin, raw.

Infographic

Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
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 +556.3%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +128.9%
Contains more SeleniumSelenium +850%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +100.8%
Contains more CopperCopper +194.4%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +210.5%
~equal in Iron ~0.37mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 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 AVitamin A +360%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2457.1%
Contains more Vitamin B6Vitamin B6 +365.7%
Contains more FolateFolate +500%
~equal in Vitamin B3 ~0.451mg

All nutrients comparison - raw data values

Nutrient Rice pudding Zucchini DV% diff.
Vitamin C 0.7mg 17.9mg 19%
Vitamin B12 0.24µg 0µg 10%
Vitamin B6 0.035mg 0.163mg 10%
Calcium 105mg 16mg 9%
Phosphorus 87mg 38mg 7%
Carbs 20.81g 3.11g 6%
Calories 111kcal 17kcal 5%
Folate 4µg 24µg 5%
Manganese 0.057mg 0.177mg 5%
Copper 0.018mg 0.053mg 4%
Vitamin A 46µg 10µg 4%
Sodium 109mg 8mg 4%
Protein 3.29g 1.21g 4%
Potassium 130mg 261mg 4%
Fiber 0.1g 1g 4%
Vitamin B2 0.141mg 0.094mg 4%
Vitamin D 34IU 0IU 4%
Vitamin K 4.3µg 4%
Saturated fat 0.967g 0.084g 4%
Vitamin D 0.8µg 0µg 4%
Selenium 1.9µg 0.2µg 3%
Vitamin B1 0.075mg 0.045mg 3%
Fructose 1.38g 2%
Vitamin B5 0.288mg 0.204mg 2%
Cholesterol 6mg 0mg 2%
Choline 9.5mg 2%
Fats 1.63g 0.32g 2%
Vitamin E 0.12mg 1%
Magnesium 13mg 18mg 1%
Monounsaturated fat 0.441g 0.011g 1%
Zinc 0.38mg 0.32mg 1%
Net carbs 20.71g 2.11g N/A
Iron 0.37mg 0.37mg 0%
Sugar 2.5g N/A
Vitamin B3 0.443mg 0.451mg 0%
Polyunsaturated fat 0.06g 0.091g 0%
Tryptophan 0.039mg 0.01mg 0%
Threonine 0.126mg 0.029mg 0%
Isoleucine 0.169mg 0.044mg 0%
Leucine 0.273mg 0.071mg 0%
Lysine 0.221mg 0.067mg 0%
Methionine 0.07mg 0.018mg 0%
Phenylalanine 0.135mg 0.043mg 0%
Valine 0.187mg 0.054mg 0%
Histidine 0.075mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 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 ProteinProtein +171.9%
Contains more FatsFats +409.4%
Contains more CarbsCarbs +569.1%
Contains more OtherOther +47.4%
Contains more WaterWater +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +3909.1%
Contains less Sat. FatSaturated fat -91.3%
Contains more Poly. FatPolyunsaturated fat +51.7%

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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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.