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Tomato vs. Zucchini — In-Depth Nutrition Comparison

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What are the main differences between tomatoes and zucchini?

  • Tomatoes are richer in vitamin A, while zucchini is higher in vitamin B6 and vitamin B2.
  • Tomatoes' daily need coverage for vitamin A is 13% higher.

We used Tomatoes, red, ripe, raw, year round average and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Tomato vs Zucchini 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.
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CopperCopper +11.3%
Contains less SodiumSodium -37.5%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +10.1%
Contains more IronIron +37%
Contains more ZincZinc +88.2%
Contains more PhosphorusPhosphorus +58.3%
Contains more ManganeseManganese +55.3%
Contains more SeleniumSelenium +∞%

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.
Tomato
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B3Vitamin B3 +31.7%
Contains more Vitamin KVitamin K +83.7%
Contains more Vitamin CVitamin C +30.7%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +394.7%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +103.8%
Contains more FolateFolate +60%
Contains more CholineCholine +41.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Zucchini DV% diff.
Vitamin B2 0.019mg 0.094mg 6%
Vitamin B6 0.08mg 0.163mg 6%
Vitamin C 13.7mg 17.9mg 5%
Vitamin A 42µg 10µg 4%
Manganese 0.114mg 0.177mg 3%
Vitamin K 7.9µg 4.3µg 3%
Vitamin E 0.54mg 0.12mg 3%
Phosphorus 24mg 38mg 2%
Folate 15µg 24µg 2%
Magnesium 11mg 18mg 2%
Vitamin B5 0.089mg 0.204mg 2%
Choline 6.7mg 9.5mg 1%
Vitamin B3 0.594mg 0.451mg 1%
Fiber 1.2g 1g 1%
Zinc 0.17mg 0.32mg 1%
Copper 0.059mg 0.053mg 1%
Protein 0.88g 1.21g 1%
Iron 0.27mg 0.37mg 1%
Potassium 237mg 261mg 1%
Calcium 10mg 16mg 1%
Vitamin B1 0.037mg 0.045mg 1%
Calories 18kcal 17kcal 0%
Fats 0.2g 0.32g 0%
Carbs 3.89g 3.11g 0%
Net carbs 2.69g 2.11g N/A
Sugar 2.63g 2.5g N/A
Sodium 5mg 8mg 0%
Selenium 0µg 0.2µg 0%
Saturated fat 0.028g 0.084g 0%
Monounsaturated fat 0.031g 0.011g 0%
Polyunsaturated fat 0.083g 0.091g 0%
Tryptophan 0.006mg 0.01mg 0%
Threonine 0.027mg 0.029mg 0%
Isoleucine 0.018mg 0.044mg 0%
Leucine 0.025mg 0.071mg 0%
Lysine 0.027mg 0.067mg 0%
Methionine 0.006mg 0.018mg 0%
Phenylalanine 0.027mg 0.043mg 0%
Valine 0.018mg 0.054mg 0%
Histidine 0.014mg 0.026mg 0%
Fructose 1.37g 1.38g 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more CarbsCarbs +25.1%
Contains more ProteinProtein +37.5%
Contains more FatsFats +60%
Contains more OtherOther +11.8%
~equal in Water ~94.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
45% 6% 49%
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 -66.7%
Contains more Mono. FatMonounsaturated fat +181.8%
~equal in Polyunsaturated fat ~0.091g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
1
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
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 GlucoseGlucose +16.8%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Fructose ~1.38g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.