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  6. Spinach vs. Zucchini

Spinach vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between Spinach and Zucchini

  • Spinach is higher than Zucchini in Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Copper, Vitamin E , Calcium, and Vitamin B2.
  • Spinach covers your daily Vitamin K needs 408% more than Zucchini.
  • Spinach contains 52 times more Vitamin A RAE than Zucchini. While Spinach contains 524µg of Vitamin A RAE, Zucchini contains only 10µg.

Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Zucchini
Zucchini
Contains more Calcium +750%
Contains more Iron +864.9%
Contains more Magnesium +383.3%
Contains more Phosphorus +47.4%
Contains more Potassium +78.5%
Contains more Zinc +137.5%
Contains more Copper +228.3%
Contains more Manganese +428.2%
Contains more Selenium +650%
Contains less Sodium -88.6%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +750%
Contains more Iron +864.9%
Contains more Magnesium +383.3%
Contains more Phosphorus +47.4%
Contains more Potassium +78.5%
Contains more Zinc +137.5%
Contains more Copper +228.3%
Contains more Manganese +428.2%
Contains more Selenium +650%
Contains less Sodium -88.6%

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.
Spinach
Spinach
8
:
2
Zucchini
Zucchini
Contains more Vitamin A +5140.5%
Contains more Vitamin E +1633.3%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +151.1%
Contains more Vitamin B6 +48.5%
Contains more Folate +508.3%
Contains more Vitamin K +11379.1%
Contains more Vitamin C +82.7%
Contains more Vitamin B5 +40.7%
Equal in Vitamin B3 - 0.451
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +5140.5%
Contains more Vitamin E +1633.3%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +151.1%
Contains more Vitamin B6 +48.5%
Contains more Folate +508.3%
Contains more Vitamin K +11379.1%
Contains more Vitamin C +82.7%
Contains more Vitamin B5 +40.7%
Equal in Vitamin B3 - 0.451

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Zucchini
Zucchini
Contains more Protein +145.5%
Contains more Carbs +20.6%
Contains more Other +217.5%
Contains more Fats +23.1%
Equal in Water - 94.79
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +145.5%
Contains more Carbs +20.6%
Contains more Other +217.5%
Contains more Fats +23.1%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -48.8%
Contains more Polyunsaturated fat +19.8%
Contains more Monounsaturated Fat +83.3%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -48.8%
Contains more Polyunsaturated fat +19.8%
Contains more Monounsaturated Fat +83.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Zucchini
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach Zucchini Opinion
Net carbs 1.35g 2.11g Zucchini
Protein 2.97g 1.21g Spinach
Fats 0.26g 0.32g Zucchini
Carbs 3.75g 3.11g Spinach
Calories 23kcal 17kcal Spinach
Fructose 1.38g Zucchini
Sugar 0.43g 2.5g Spinach
Fiber 2.4g 1g Spinach
Calcium 136mg 16mg Spinach
Iron 3.57mg 0.37mg Spinach
Magnesium 87mg 18mg Spinach
Phosphorus 56mg 38mg Spinach
Potassium 466mg 261mg Spinach
Sodium 70mg 8mg Zucchini
Zinc 0.76mg 0.32mg Spinach
Copper 0.174mg 0.053mg Spinach
Manganese 0.935mg 0.177mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 200IU Spinach
Vitamin A RAE 524µg 10µg Spinach
Vitamin E 2.08mg 0.12mg Spinach
Vitamin C 9.8mg 17.9mg Zucchini
Vitamin B1 0.095mg 0.045mg Spinach
Vitamin B2 0.236mg 0.094mg Spinach
Vitamin B3 0.49mg 0.451mg Spinach
Vitamin B5 0.145mg 0.204mg Zucchini
Vitamin B6 0.242mg 0.163mg Spinach
Folate 146µg 24µg Spinach
Vitamin K 493.6µg 4.3µg Spinach
Tryptophan 0.04mg 0.01mg Spinach
Threonine 0.127mg 0.029mg Spinach
Isoleucine 0.152mg 0.044mg Spinach
Leucine 0.231mg 0.071mg Spinach
Lysine 0.182mg 0.067mg Spinach
Methionine 0.055mg 0.018mg Spinach
Phenylalanine 0.134mg 0.043mg Spinach
Valine 0.168mg 0.054mg Spinach
Histidine 0.066mg 0.026mg Spinach
Saturated Fat 0.043g 0.084g Spinach
Monounsaturated Fat 0.006g 0.011g Zucchini
Polyunsaturated fat 0.109g 0.091g Spinach
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
183%
Spinach
16%
Zucchini
Minerals Daily Need Coverage Score
52%
Spinach
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 62mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.07g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.