Russet potato vs. Zucchini — In-Depth Nutrition Comparison
Compare
Summary of differences between Russet potato and Zucchini
- Russet potato has more Vitamin B6, Iron, Potassium, Copper, Vitamin B3, and Fiber, however, Zucchini is higher in Vitamin C.
- Russet potato covers your daily need of Vitamin B6 15% more than Zucchini.
- Russet potato has 3 times more Vitamin B3 than Zucchini. While Russet potato has 1.348mg of Vitamin B3, Zucchini has only 0.451mg.
These are the specific foods used in this comparison Potatoes, Russet, flesh and skin, baked and Squash, summer, zucchini, includes skin, raw.
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.
Contains
more
Calcium
+12.5%
Contains
more
Iron
+189.2%
Contains
more
Magnesium
+66.7%
Contains
more
Phosphorus
+86.8%
Contains
more
Potassium
+110.7%
Contains
more
Copper
+101.9%
Contains
more
Manganese
+28.8%
Contains
more
Selenium
+150%
Contains
less
Sodium
-42.9%
Equal in Zinc - 0.32
Contains
more
Calcium
+12.5%
Contains
more
Iron
+189.2%
Contains
more
Magnesium
+66.7%
Contains
more
Phosphorus
+86.8%
Contains
more
Potassium
+110.7%
Contains
more
Copper
+101.9%
Contains
more
Manganese
+28.8%
Contains
more
Selenium
+150%
Contains
less
Sodium
-42.9%
Equal in Zinc - 0.32
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 B1
+48.9%
Contains
more
Vitamin B3
+198.9%
Contains
more
Vitamin B5
+86.3%
Contains
more
Vitamin B6
+117.2%
Contains
more
Vitamin A
+1900%
Contains
more
Vitamin E
+71.4%
Contains
more
Vitamin C
+115.7%
Contains
more
Vitamin B2
+95.8%
Contains
more
Vitamin K
+115%
Equal in Folate - 24
Contains
more
Vitamin B1
+48.9%
Contains
more
Vitamin B3
+198.9%
Contains
more
Vitamin B5
+86.3%
Contains
more
Vitamin B6
+117.2%
Contains
more
Vitamin A
+1900%
Contains
more
Vitamin E
+71.4%
Contains
more
Vitamin C
+115.7%
Contains
more
Vitamin B2
+95.8%
Contains
more
Vitamin K
+115%
Equal in Folate - 24
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+117.4%
Contains
more
Carbs
+589.4%
Contains
more
Other
+136.8%
Contains
more
Fats
+146.2%
Contains
more
Water
+27.3%
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Contains
more
Protein
+117.4%
Contains
more
Carbs
+589.4%
Contains
more
Other
+136.8%
Contains
more
Fats
+146.2%
Contains
more
Water
+27.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-61.9%
Contains
more
Monounsaturated Fat
+266.7%
Contains
more
Polyunsaturated fat
+68.5%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.084 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.091 g
Contains
less
Saturated Fat
-61.9%
Contains
more
Monounsaturated Fat
+266.7%
Contains
more
Polyunsaturated fat
+68.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Starch
+∞%
Contains
more
Sucrose
+680%
Contains
more
Glucose
+189.2%
Contains
more
Fructose
+331.3%
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
+680%
Contains
more
Glucose
+189.2%
Contains
more
Fructose
+331.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 19.14g | 2.11g |
|
| Protein | 2.63g | 1.21g |
|
| Fats | 0.13g | 0.32g |
|
| Carbs | 21.44g | 3.11g |
|
| Calories | 97kcal | 17kcal |
|
| Starch | 17.45g | 0g |
|
| Fructose | 0.32g | 1.38g |
|
| Sugar | 1.08g | 2.5g |
|
| Fiber | 2.3g | 1g |
|
| Calcium | 18mg | 16mg |
|
| Iron | 1.07mg | 0.37mg |
|
| Magnesium | 30mg | 18mg |
|
| Phosphorus | 71mg | 38mg |
|
| Potassium | 550mg | 261mg |
|
| Sodium | 14mg | 8mg |
|
| Zinc | 0.35mg | 0.32mg |
|
| Copper | 0.107mg | 0.053mg |
|
| Manganese | 0.228mg | 0.177mg |
|
| Selenium | 0.5µg | 0.2µg |
|
| Vitamin A | 10IU | 200IU |
|
| Vitamin A RAE | 1µg | 10µg |
|
| Vitamin E | 0.07mg | 0.12mg |
|
| Vitamin C | 8.3mg | 17.9mg |
|
| Vitamin B1 | 0.067mg | 0.045mg |
|
| Vitamin B2 | 0.048mg | 0.094mg |
|
| Vitamin B3 | 1.348mg | 0.451mg |
|
| Vitamin B5 | 0.38mg | 0.204mg |
|
| Vitamin B6 | 0.354mg | 0.163mg |
|
| Folate | 26µg | 24µg |
|
| Vitamin K | 2µg | 4.3µg |
|
| Tryptophan | 0.027mg | 0.01mg |
|
| Threonine | 0.086mg | 0.029mg |
|
| Isoleucine | 0.085mg | 0.044mg |
|
| Leucine | 0.125mg | 0.071mg |
|
| Lysine | 0.137mg | 0.067mg |
|
| Methionine | 0.041mg | 0.018mg |
|
| Phenylalanine | 0.104mg | 0.043mg |
|
| Valine | 0.131mg | 0.054mg |
|
| Histidine | 0.044mg | 0.026mg |
|
| Saturated Fat | 0.032g | 0.084g |
|
| Monounsaturated Fat | 0.003g | 0.011g |
|
| Polyunsaturated fat | 0.054g | 0.091g |
|
| Omega-6 - Linoleic acid | 0.03g |
|
|
| Omega-3 - ALA | 0.061g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
18%
16%
Minerals Daily Need Coverage Score
23%
12%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 67)
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Russet potato 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.