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  6. Spread vs. Zucchini

Spread vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between Spread and Zucchini

  • Spread has more Vitamin B12, Selenium, Vitamin E , Vitamin B1, Choline, and Copper, however, Zucchini is richer in Vitamin C.
  • Spread covers your daily Vitamin B12 needs 47% more than Zucchini.

Specific food types used in this comparison are Sandwich spread, pork, beef and Squash, summer, zucchini, includes skin, raw.

Infographic

Spread 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.
Spread
Spread
5
:
5
Zucchini
Zucchini
Contains more Iron +113.5%
Contains more Phosphorus +55.3%
Contains more Zinc +218.8%
Contains more Copper +145.3%
Contains more Selenium +4750%
Contains more Calcium +33.3%
Contains more Magnesium +125%
Contains more Potassium +137.3%
Contains less Sodium -99.2%
Contains more Manganese +580.8%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Iron +113.5%
Contains more Phosphorus +55.3%
Contains more Zinc +218.8%
Contains more Copper +145.3%
Contains more Selenium +4750%
Contains more Calcium +33.3%
Contains more Magnesium +125%
Contains more Potassium +137.3%
Contains less Sodium -99.2%
Contains more Manganese +580.8%

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.
Spread
Spread
7
:
5
Zucchini
Zucchini
Contains more Vitamin E +1350%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +282.2%
Contains more Vitamin B2 +42.6%
Contains more Vitamin B3 +283.6%
Contains more Vitamin B5 +110.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +129.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +35.8%
Contains more Folate +1100%
Contains more Vitamin K +168.8%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
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 E +1350%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +282.2%
Contains more Vitamin B2 +42.6%
Contains more Vitamin B3 +283.6%
Contains more Vitamin B5 +110.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +129.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +35.8%
Contains more Folate +1100%
Contains more Vitamin K +168.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
4
:
1
Zucchini
Zucchini
Contains more Protein +533.1%
Contains more Fats +5318.8%
Contains more Carbs +283.9%
Contains more Other +387.7%
Contains more Water +57.2%
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +533.1%
Contains more Fats +5318.8%
Contains more Carbs +283.9%
Contains more Other +387.7%
Contains more Water +57.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +68845.5%
Contains more Polyunsaturated fat +2718.7%
Contains less Saturated Fat -98.6%
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +68845.5%
Contains more Polyunsaturated fat +2718.7%
Contains less Saturated Fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Zucchini Opinion
Net carbs 11.74g 2.11g Spread
Protein 7.66g 1.21g Spread
Fats 17.34g 0.32g Spread
Carbs 11.94g 3.11g Spread
Calories 235kcal 17kcal Spread
Fructose 1.38g Zucchini
Sugar 0g 2.5g Spread
Fiber 0.2g 1g Zucchini
Calcium 12mg 16mg Zucchini
Iron 0.79mg 0.37mg Spread
Magnesium 8mg 18mg Zucchini
Phosphorus 59mg 38mg Spread
Potassium 110mg 261mg Zucchini
Sodium 1013mg 8mg Zucchini
Zinc 1.02mg 0.32mg Spread
Copper 0.13mg 0.053mg Spread
Manganese 0.026mg 0.177mg Zucchini
Selenium 9.7µg 0.2µg Spread
Vitamin A 87IU 200IU Zucchini
Vitamin A RAE 26µg 10µg Spread
Vitamin E 1.74mg 0.12mg Spread
Vitamin D 22IU 0IU Spread
Vitamin D 0.6µg 0µg Spread
Vitamin C 0mg 17.9mg Zucchini
Vitamin B1 0.172mg 0.045mg Spread
Vitamin B2 0.134mg 0.094mg Spread
Vitamin B3 1.73mg 0.451mg Spread
Vitamin B5 0.43mg 0.204mg Spread
Vitamin B6 0.12mg 0.163mg Zucchini
Folate 2µg 24µg Zucchini
Vitamin B12 1.12µg 0µg Spread
Vitamin K 1.6µg 4.3µg Zucchini
Tryptophan 0.082mg 0.01mg Spread
Threonine 0.334mg 0.029mg Spread
Isoleucine 0.334mg 0.044mg Spread
Leucine 0.6mg 0.071mg Spread
Lysine 0.663mg 0.067mg Spread
Methionine 0.196mg 0.018mg Spread
Phenylalanine 0.301mg 0.043mg Spread
Valine 0.356mg 0.054mg Spread
Histidine 0.279mg 0.026mg Spread
Cholesterol 38mg 0mg Zucchini
Saturated Fat 5.977g 0.084g Zucchini
Monounsaturated Fat 7.584g 0.011g Spread
Polyunsaturated fat 2.565g 0.091g Spread
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
Spread Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
30%
Spread
16%
Zucchini
Minerals Daily Need Coverage Score
33%
Spread
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 1005mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 5.893g)
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 15)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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.

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.