Sweet potato vs. Zucchini — In-Depth Nutrition Comparison
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A recap on differences between Sweet potato and Zucchini
- Sweet potato is higher than Zucchini in Vitamin A, Manganese, Vitamin B5, Copper, Vitamin B6, Fiber, Vitamin B3, Potassium, and Vitamin B1.
- Sweet potato covers your daily Vitamin A needs 106% more than Zucchini.
- Sweet potato contains 4 times more Vitamin B5 than Zucchini. While Sweet potato contains 0.884mg of Vitamin B5, Zucchini contains only 0.204mg.
Food varieties used in this article are Sweet potato, cooked, baked in skin, flesh, without salt 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 | +50% |
| Contains more CalciumCalcium | +137.5% |
| Contains more PotassiumPotassium | +82% |
| Contains more IronIron | +86.5% |
| Contains more CopperCopper | +203.8% |
| Contains more PhosphorusPhosphorus | +42.1% |
| Contains more ManganeseManganese | +180.8% |
| Contains less SodiumSodium | -77.8% |
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.
| Contains more Vitamin AVitamin A | +9509% |
| Contains more Vitamin EVitamin E | +491.7% |
| Contains more Vitamin B1Vitamin B1 | +137.8% |
| Contains more Vitamin B2Vitamin B2 | +12.8% |
| Contains more Vitamin B3Vitamin B3 | +229.7% |
| Contains more Vitamin B5Vitamin B5 | +333.3% |
| Contains more Vitamin B6Vitamin B6 | +75.5% |
| Contains more CholineCholine | +37.9% |
| Contains more Vitamin KVitamin K | +87% |
| Contains more FolateFolate | +300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
| Contains more ProteinProtein | +66.1% |
| Contains more CarbsCarbs | +565.9% |
| Contains more OtherOther | +136.8% |
| Contains more FatsFats | +113.3% |
| Contains more WaterWater | +25.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 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 | -38.1% |
| Contains more Mono. FatMonounsaturated Fat | +450% |
~equal in
Polyunsaturated fat
~0.091g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +4460% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +87.7% |
| Contains more FructoseFructose | +176% |
~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 Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 90kcal | 17kcal |
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| Protein | 2.01g | 1.21g |
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| Fats | 0.15g | 0.32g |
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| Vitamin C | 19.6mg | 17.9mg |
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| Net carbs | 17.41g | 2.11g |
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| Carbs | 20.71g | 3.11g |
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| Magnesium | 27mg | 18mg |
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| Calcium | 38mg | 16mg |
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| Potassium | 475mg | 261mg |
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| Iron | 0.69mg | 0.37mg |
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| Sugar | 6.48g | 2.5g |
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| Fiber | 3.3g | 1g |
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| Copper | 0.161mg | 0.053mg |
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| Zinc | 0.32mg | 0.32mg | |
| Starch | 7.05g | 0g |
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| Phosphorus | 54mg | 38mg |
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| Sodium | 36mg | 8mg |
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| Vitamin A | 19218IU | 200IU |
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| Vitamin A | 961µg | 10µg |
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| Vitamin E | 0.71mg | 0.12mg |
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| Manganese | 0.497mg | 0.177mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin B1 | 0.107mg | 0.045mg |
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| Vitamin B2 | 0.106mg | 0.094mg |
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| Vitamin B3 | 1.487mg | 0.451mg |
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| Vitamin B5 | 0.884mg | 0.204mg |
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| Vitamin B6 | 0.286mg | 0.163mg |
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| Vitamin K | 2.3µg | 4.3µg |
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| Folate | 6µg | 24µg |
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| Choline | 13.1mg | 9.5mg |
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| Saturated Fat | 0.052g | 0.084g |
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| Monounsaturated Fat | 0.002g | 0.011g |
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| Polyunsaturated fat | 0.092g | 0.091g |
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| Tryptophan | 0.04mg | 0.01mg |
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| Threonine | 0.107mg | 0.029mg |
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| Isoleucine | 0.07mg | 0.044mg |
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| Leucine | 0.118mg | 0.071mg |
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| Lysine | 0.084mg | 0.067mg |
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| Methionine | 0.037mg | 0.018mg |
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| Phenylalanine | 0.114mg | 0.043mg |
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| Valine | 0.11mg | 0.054mg |
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| Histidine | 0.039mg | 0.026mg |
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| Fructose | 0.5g | 1.38g |
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| Omega-3 - ALA | 0.061g |
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| Omega-6 - Linoleic acid | 0.03g |
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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
111%
15%
Minerals Daily Need Coverage Score
25%
12%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 55)
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)