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Tomato vs Zucchini - In-Depth Nutrition Comparison

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What are the main differences between Tomato and Zucchini?

  • Zucchini has more Vitamin B6, and Vitamin B2 than Tomato.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +11.3%
Contains less Sodium -37.5%
Contains more Iron +37%
Contains more Calcium +60%
Contains more Potassium +10.1%
Contains more Magnesium +63.6%
Contains more Zinc +88.2%
Contains more Phosphorus +58.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Copper +11.3%
Contains less Sodium -37.5%
Contains more Iron +37%
Contains more Calcium +60%
Contains more Potassium +10.1%
Contains more Magnesium +63.6%
Contains more Zinc +88.2%
Contains more Phosphorus +58.3%

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
Tomato
4
:
Contains more Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +31.7%
Contains more Vitamin K +83.7%
Contains more Vitamin C +30.7%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +394.7%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +103.8%
Contains more Folate +60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
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 +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +31.7%
Contains more Vitamin K +83.7%
Contains more Vitamin C +30.7%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +394.7%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +103.8%
Contains more Folate +60%

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
16
Tomato
16
Zucchini
Mineral Summary Score
10
Tomato
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
5%
Tomato
7%
Zucchini
Carbohydrates
4%
Tomato
3%
Zucchini
Fats
1%
Tomato
1%
Zucchini

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.
Tomato Zucchini
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.056g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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.

All nutrients comparison - raw data values

Nutrient Tomato Zucchini Opinion
Calories 18 17 Tomato
Protein 0.88 1.21 Zucchini
Fats 0.2 0.32 Zucchini
Vitamin C 13.7 17.9 Zucchini
Net carbs 2.690000057220459 2.109999895095825 Tomato
Carbs 3.89 3.11 Tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.37 Zucchini
Calcium 10 16 Zucchini
Potassium 237 261 Zucchini
Magnesium 11 18 Zucchini
Sugar 2.63 2.5 Zucchini
Fiber 1.2 1 Tomato
Copper 0.059 0.053 Tomato
Zinc 0.17 0.32 Zucchini
Starch 0 0
Phosphorus 24 38 Zucchini
Sodium 5 8 Tomato
Vitamin A 833 200 Tomato
Vitamin E 0.54 0.12 Tomato
Vitamin D 0 0
Vitamin B1 0.037 0.045 Zucchini
Vitamin B2 0.019 0.094 Zucchini
Vitamin B3 0.594 0.451 Tomato
Vitamin B5 0.089 0.204 Zucchini
Vitamin B6 0.08 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 7.9 4.3 Tomato
Folate 15 24 Zucchini
Trans Fat 0 0
Saturated Fat 0.028 0.084 Tomato
Monounsaturated Fat 0.031 0.011 Tomato
Polyunsaturated fat 0.083 0.091 Zucchini
Tryptophan 0.006 0.01 Zucchini
Threonine 0.027 0.029 Zucchini
Isoleucine 0.018 0.044 Zucchini
Leucine 0.025 0.071 Zucchini
Lysine 0.027 0.067 Zucchini
Methionine 0.006 0.018 Zucchini
Phenylalanine 0.027 0.043 Zucchini
Valine 0.018 0.054 Zucchini
Histidine 0.014 0.026 Zucchini
Fructose 1.37 1.38 Zucchini

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. 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.