Rutabagas vs. Zucchini — In-Depth Nutrition Comparison
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Important differences between rutabagas and zucchini
- Zucchini has less vitamin C and fiber.
- Rutabagas have 3 times more calcium than zucchini. Rutabagas have 43mg of calcium, while zucchini has 16mg.
- Zucchini is lower in sugar.
- Rutabagas have a higher glycemic index than zucchini.
The food varieties used in the comparison are Rutabagas, raw 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 CalciumCalcium | +168.8% |
| Contains more PotassiumPotassium | +16.9% |
| Contains more IronIron | +18.9% |
| Contains more PhosphorusPhosphorus | +39.5% |
| Contains more SeleniumSelenium | +250% |
| Contains more CopperCopper | +65.6% |
| Contains more ZincZinc | +33.3% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +35.1% |
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 CVitamin C | +39.7% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B3Vitamin B3 | +55.2% |
| Contains more CholineCholine | +48.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +135% |
| Contains more Vitamin B5Vitamin B5 | +27.5% |
| Contains more Vitamin B6Vitamin B6 | +63% |
| Contains more Vitamin KVitamin K | +1333.3% |
| Contains more FolateFolate | +14.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +177.2% |
| Contains more OtherOther | +24.6% |
| Contains more ProteinProtein | +12% |
| Contains more FatsFats | +100% |
~equal in
Water
~94.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.9% |
| Contains more Mono. FatMonounsaturated fat | +127.3% |
~equal in
Polyunsaturated fat
~0.091g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +960% |
| Contains more GlucoseGlucose | +115% |
| Contains more FructoseFructose | +16.7% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 25mg | 17.9mg | 8% |
| Vitamin B6 | 0.1mg | 0.163mg | 5% |
| Fiber | 2.3g | 1g | 5% |
| Vitamin B1 | 0.09mg | 0.045mg | 4% |
| Vitamin B2 | 0.04mg | 0.094mg | 4% |
| Vitamin K | 0.3µg | 4.3µg | 3% |
| Calcium | 43mg | 16mg | 3% |
| Carbs | 8.62g | 3.11g | 2% |
| Vitamin B3 | 0.7mg | 0.451mg | 2% |
| Copper | 0.032mg | 0.053mg | 2% |
| Phosphorus | 53mg | 38mg | 2% |
| Manganese | 0.131mg | 0.177mg | 2% |
| Vitamin E | 0.3mg | 0.12mg | 1% |
| Vitamin B5 | 0.16mg | 0.204mg | 1% |
| Folate | 21µg | 24µg | 1% |
| Choline | 14.1mg | 9.5mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Calories | 37kcal | 17kcal | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Zinc | 0.24mg | 0.32mg | 1% |
| Iron | 0.44mg | 0.37mg | 1% |
| Potassium | 305mg | 261mg | 1% |
| Protein | 1.08g | 1.21g | 0% |
| Fats | 0.16g | 0.32g | 0% |
| Net carbs | 6.32g | 2.11g | N/A |
| Magnesium | 20mg | 18mg | 0% |
| Sugar | 4.46g | 2.5g | N/A |
| Starch | 0.4g | 0g | 0% |
| Sodium | 12mg | 8mg | 0% |
| Saturated fat | 0.027g | 0.084g | 0% |
| Monounsaturated fat | 0.025g | 0.011g | 0% |
| Polyunsaturated fat | 0.088g | 0.091g | 0% |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.044mg | 0% | |
| Leucine | 0.071mg | 0% | |
| Lysine | 0.067mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.054mg | 0% | |
| Histidine | 0.026mg | 0% | |
| Fructose | 1.61g | 1.38g | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
15%
Minerals Daily Need Coverage Score
13%
12%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 57)
Which food is cheaper?
Zucchini is cheaper (difference - $2.1)
Which food is lower in Saturated fat?
Rutabagas is lower in Saturated fat (difference - 0.057g)
Which food is richer in minerals?
Rutabagas is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.