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Shallot vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between shallots and zucchini

  • Shallots are richer in vitamin B6, iron, fiber, and manganese, yet zucchini is richer in vitamin C and vitamin B2.
  • Daily need coverage for vitamin B6 for shallots is 14% higher.
  • Shallots contain 3 times more iron than zucchini. Shallots contain 1.2mg of iron, while zucchini contains 0.37mg.
  • Zucchini contains less sugar.
  • Zucchini has a lower glycemic index than shallots.

Food types used in this article are Shallots, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Shallot vs Zucchini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +131.3%
Contains more PotassiumPotassium +28%
Contains more IronIron +224.3%
Contains more CopperCopper +66%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +57.9%
Contains more ManganeseManganese +65%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -33.3%

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.
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more Vitamin B6Vitamin B6 +111.7%
Contains more FolateFolate +41.7%
Contains more Vitamin CVitamin C +123.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +370%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin KVitamin K +437.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Zucchini DV% diff.
Vitamin B6 0.345mg 0.163mg 14%
Vitamin C 8mg 17.9mg 11%
Iron 1.2mg 0.37mg 10%
Fiber 3.2g 1g 9%
Vitamin B2 0.02mg 0.094mg 6%
Carbs 16.8g 3.11g 5%
Manganese 0.292mg 0.177mg 5%
Copper 0.088mg 0.053mg 4%
Calories 72kcal 17kcal 3%
Protein 2.5g 1.21g 3%
Phosphorus 60mg 38mg 3%
Vitamin K 0.8µg 4.3µg 3%
Folate 34µg 24µg 3%
Calcium 37mg 16mg 2%
Potassium 334mg 261mg 2%
Selenium 1.2µg 0.2µg 2%
Vitamin B3 0.2mg 0.451mg 2%
Vitamin B5 0.29mg 0.204mg 2%
Fructose 1.38g 2%
Magnesium 21mg 18mg 1%
Zinc 0.4mg 0.32mg 1%
Vitamin A 0µg 10µg 1%
Vitamin E 0.04mg 0.12mg 1%
Vitamin B1 0.06mg 0.045mg 1%
Fats 0.1g 0.32g 0%
Net carbs 13.6g 2.11g N/A
Sugar 7.87g 2.5g N/A
Sodium 12mg 8mg 0%
Choline 11.3mg 9.5mg 0%
Saturated fat 0.017g 0.084g 0%
Monounsaturated fat 0.014g 0.011g 0%
Polyunsaturated fat 0.039g 0.091g 0%
Tryptophan 0.028mg 0.01mg 0%
Threonine 0.098mg 0.029mg 0%
Isoleucine 0.106mg 0.044mg 0%
Leucine 0.149mg 0.071mg 0%
Lysine 0.125mg 0.067mg 0%
Methionine 0.027mg 0.018mg 0%
Phenylalanine 0.081mg 0.043mg 0%
Valine 0.11mg 0.054mg 0%
Histidine 0.043mg 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% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +106.6%
Contains more CarbsCarbs +440.2%
Contains more OtherOther +40.4%
Contains more FatsFats +220%
Contains more WaterWater +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +27.3%
Contains more Poly. FatPolyunsaturated fat +133.3%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.