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Sweet potato vs Zucchini - In-Depth Nutrition Comparison

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The main differences between Sweet potato and Zucchini

  • Sweet potato is richer in Vitamin A, Vitamin B5, Copper, and Fiber, yet Zucchini is richer in Vitamin C.
  • Daily need coverage for Vitamin A from Sweet potato is 78% higher.
  • Sweet potato contains 4 times more Vitamin B5 than Zucchini. Sweet potato contains 0.8mg of Vitamin B5, while Zucchini contains 0.204mg.
  • Zucchini contains less Sugar.

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

Infographic

Sweet potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +64.9%
Contains more Calcium +87.5%
Contains more Potassium +29.1%
Contains more Magnesium +38.9%
Contains more Copper +184.9%
Contains more Phosphorus +23.7%
Contains less Sodium -85.5%
Equal in Zinc - 0.32
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +64.9%
Contains more Calcium +87.5%
Contains more Potassium +29.1%
Contains more Magnesium +38.9%
Contains more Copper +184.9%
Contains more Phosphorus +23.7%
Contains less Sodium -85.5%
Equal in Zinc - 0.32

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +6993.5%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B5 +292.2%
Contains more Vitamin B6 +28.2%
Contains more Vitamin C +645.8%
Contains more Vitamin B2 +54.1%
Contains more Vitamin K +138.9%
Contains more Folate +118.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin A +6993.5%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B5 +292.2%
Contains more Vitamin B6 +28.2%
Contains more Vitamin C +645.8%
Contains more Vitamin B2 +54.1%
Contains more Vitamin K +138.9%
Contains more Folate +118.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Zucchini
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Zucchini Opinion
Calories 86kcal 17kcal Sweet potato
Protein 1.57g 1.21g Sweet potato
Fats 0.05g 0.32g Zucchini
Vitamin C 2.4mg 17.9mg Zucchini
Net carbs 17.12g 2.11g Sweet potato
Carbs 20.12g 3.11g Sweet potato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.61mg 0.37mg Sweet potato
Calcium 30mg 16mg Sweet potato
Potassium 337mg 261mg Sweet potato
Magnesium 25mg 18mg Sweet potato
Sugar 4.18g 2.5g Zucchini
Fiber 3g 1g Sweet potato
Copper 0.151mg 0.053mg Sweet potato
Zinc 0.3mg 0.32mg Zucchini
Starch 12.65g 0g Sweet potato
Phosphorus 47mg 38mg Sweet potato
Sodium 55mg 8mg Zucchini
Vitamin A 14187IU 200IU Sweet potato
Vitamin E 0.26mg 0.12mg Sweet potato
Vitamin D 0µg 0µg
Vitamin B1 0.078mg 0.045mg Sweet potato
Vitamin B2 0.061mg 0.094mg Zucchini
Vitamin B3 0.557mg 0.451mg Sweet potato
Vitamin B5 0.8mg 0.204mg Sweet potato
Vitamin B6 0.209mg 0.163mg Sweet potato
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 4.3µg Zucchini
Folate 11µg 24µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.018g 0.084g Sweet potato
Monounsaturated Fat 0.001g 0.011g Zucchini
Polyunsaturated fat 0.014g 0.091g Zucchini
Tryptophan 0.031mg 0.01mg Sweet potato
Threonine 0.083mg 0.029mg Sweet potato
Isoleucine 0.055mg 0.044mg Sweet potato
Leucine 0.092mg 0.071mg Sweet potato
Lysine 0.066mg 0.067mg Zucchini
Methionine 0.029mg 0.018mg Sweet potato
Phenylalanine 0.089mg 0.043mg Sweet potato
Valine 0.086mg 0.054mg Sweet potato
Histidine 0.031mg 0.026mg Sweet potato
Fructose 0.7g 1.38g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
16
Zucchini
Mineral Summary Score
21
Sweet potato
12
Zucchini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
7%
Zucchini
Carbohydrates
20%
Sweet potato
3%
Zucchini
Fats
0%
Sweet potato
1%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 55)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.