Spinach raw vs. Zucchini — In-Depth Nutrition Comparison
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The main differences between spinach raw and zucchini
- Spinach raw is richer than zucchini in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin C, potassium, and copper.
- Daily need coverage for vitamin K for spinach raw is 399% higher.
- Spinach raw contains 47 times more vitamin A than zucchini. Spinach raw contains 9377IU of vitamin A, while zucchini contains 200IU.
- Zucchini has a lower glycemic index than spinach raw.
Food types used in this article are Spinach, 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 MagnesiumMagnesium | +338.9% |
| Contains more CalciumCalcium | +518.8% |
| Contains more PotassiumPotassium | +113.8% |
| Contains more IronIron | +632.4% |
| Contains more CopperCopper | +145.3% |
| Contains more ZincZinc | +65.6% |
| Contains more PhosphorusPhosphorus | +28.9% |
| Contains more ManganeseManganese | +406.8% |
| Contains more SeleniumSelenium | +400% |
| Contains less SodiumSodium | -89.9% |
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 | +57% |
| Contains more Vitamin AVitamin A | +4590% |
| Contains more Vitamin EVitamin E | +1591.7% |
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin B2Vitamin B2 | +101.1% |
| Contains more Vitamin B3Vitamin B3 | +60.5% |
| Contains more Vitamin B6Vitamin B6 | +19.6% |
| Contains more Vitamin KVitamin K | +11130.2% |
| Contains more FolateFolate | +708.3% |
| Contains more CholineCholine | +103.2% |
| Contains more Vitamin B5Vitamin B5 | +213.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 4.3µg | 399% |
| Vitamin A | 469µg | 10µg | 51% |
| Folate | 194µg | 24µg | 43% |
| Manganese | 0.897mg | 0.177mg | 31% |
| Iron | 2.71mg | 0.37mg | 29% |
| Magnesium | 79mg | 18mg | 15% |
| Vitamin E | 2.03mg | 0.12mg | 13% |
| Vitamin C | 28.1mg | 17.9mg | 11% |
| Copper | 0.13mg | 0.053mg | 9% |
| Potassium | 558mg | 261mg | 9% |
| Calcium | 99mg | 16mg | 8% |
| Vitamin B2 | 0.189mg | 0.094mg | 7% |
| Fiber | 2.2g | 1g | 5% |
| Sodium | 79mg | 8mg | 3% |
| Vitamin B1 | 0.078mg | 0.045mg | 3% |
| Protein | 2.86g | 1.21g | 3% |
| Vitamin B5 | 0.065mg | 0.204mg | 3% |
| Vitamin B6 | 0.195mg | 0.163mg | 2% |
| Zinc | 0.53mg | 0.32mg | 2% |
| Phosphorus | 49mg | 38mg | 2% |
| Choline | 19.3mg | 9.5mg | 2% |
| Fructose | 0.15g | 1.38g | 2% |
| Vitamin B3 | 0.724mg | 0.451mg | 2% |
| Selenium | 1µg | 0.2µg | 1% |
| Calories | 23kcal | 17kcal | 0% |
| Fats | 0.39g | 0.32g | 0% |
| Net carbs | 1.43g | 2.11g | N/A |
| Carbs | 3.63g | 3.11g | 0% |
| Sugar | 0.42g | 2.5g | N/A |
| Saturated fat | 0.063g | 0.084g | 0% |
| Monounsaturated fat | 0.01g | 0.011g | 0% |
| Polyunsaturated fat | 0.165g | 0.091g | 0% |
| Tryptophan | 0.039mg | 0.01mg | 0% |
| Threonine | 0.122mg | 0.029mg | 0% |
| Isoleucine | 0.147mg | 0.044mg | 0% |
| Leucine | 0.223mg | 0.071mg | 0% |
| Lysine | 0.174mg | 0.067mg | 0% |
| Methionine | 0.053mg | 0.018mg | 0% |
| Phenylalanine | 0.129mg | 0.043mg | 0% |
| Valine | 0.161mg | 0.054mg | 0% |
| Histidine | 0.064mg | 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
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
| Contains more ProteinProtein | +136.4% |
| Contains more FatsFats | +21.9% |
| Contains more CarbsCarbs | +16.7% |
| Contains more OtherOther | +201.8% |
~equal in
Water
~94.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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 | -25% |
| Contains more Poly. FatPolyunsaturated fat | +81.3% |
~equal in
Monounsaturated fat
~0.011g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 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 SucroseSucrose | +40% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +872.7% |
| Contains more FructoseFructose | +820% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g