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  6. Vegetable vs. Zucchini

Vegetable vs. Zucchini — In-Depth Nutrition Comparison

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Differences between Vegetable and Zucchini

  • Vegetable has more Vitamin A RAE, Vitamin K, Fiber, Manganese, and Iron, while Zucchini has more Vitamin C, and Vitamin B6.
  • Vegetable's daily need coverage for Vitamin A RAE is 23% higher.
  • Zucchini contains 5 times less Vitamin K than Vegetable. Vegetable contains 23.5µg of Vitamin K, while Zucchini contains 4.3µg.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Vegetable 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.
Vegetable
Vegetable
8
:
2
Zucchini
Zucchini
Contains more Calcium +56.3%
Contains more Iron +121.6%
Contains more Magnesium +22.2%
Contains more Phosphorus +34.2%
Contains more Zinc +53.1%
Contains more Copper +56.6%
Contains more Manganese +114.1%
Contains more Selenium +50%
Contains more Potassium +54.4%
Contains less Sodium -77.1%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +56.3%
Contains more Iron +121.6%
Contains more Magnesium +22.2%
Contains more Phosphorus +34.2%
Contains more Zinc +53.1%
Contains more Copper +56.6%
Contains more Manganese +114.1%
Contains more Selenium +50%
Contains more Potassium +54.4%
Contains less Sodium -77.1%

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.
Vegetable
Vegetable
6
:
4
Zucchini
Zucchini
Contains more Vitamin A +2038.5%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B2 +27.7%
Contains more Vitamin B3 +88.7%
Contains more Vitamin K +446.5%
Contains more Vitamin C +459.4%
Contains more Vitamin B5 +35.1%
Contains more Vitamin B6 +120.3%
Contains more Folate +26.3%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 A +2038.5%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B2 +27.7%
Contains more Vitamin B3 +88.7%
Contains more Vitamin K +446.5%
Contains more Vitamin C +459.4%
Contains more Vitamin B5 +35.1%
Contains more Vitamin B6 +120.3%
Contains more Folate +26.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Zucchini
Zucchini
Contains more Protein +136.4%
Contains more Carbs +320.9%
Contains more Other +17.5%
Contains more Fats +113.3%
Contains more Water +13.9%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +136.4%
Contains more Carbs +320.9%
Contains more Other +17.5%
Contains more Fats +113.3%
Contains more Water +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Zucchini
Zucchini
Contains less Saturated Fat -63.1%
Contains more Polyunsaturated fat +26.4%
Equal in Monounsaturated Fat - 0.011
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -63.1%
Contains more Polyunsaturated fat +26.4%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Zucchini Opinion
Net carbs 8.69g 2.11g Vegetable
Protein 2.86g 1.21g Vegetable
Fats 0.15g 0.32g Zucchini
Carbs 13.09g 3.11g Vegetable
Calories 65kcal 17kcal Vegetable
Fructose 1.38g Zucchini
Sugar 3.12g 2.5g Zucchini
Fiber 4.4g 1g Vegetable
Calcium 25mg 16mg Vegetable
Iron 0.82mg 0.37mg Vegetable
Magnesium 22mg 18mg Vegetable
Phosphorus 51mg 38mg Vegetable
Potassium 169mg 261mg Zucchini
Sodium 35mg 8mg Zucchini
Zinc 0.49mg 0.32mg Vegetable
Copper 0.083mg 0.053mg Vegetable
Manganese 0.379mg 0.177mg Vegetable
Selenium 0.3µg 0.2µg Vegetable
Vitamin A 4277IU 200IU Vegetable
Vitamin A RAE 214µg 10µg Vegetable
Vitamin E 0.38mg 0.12mg Vegetable
Vitamin C 3.2mg 17.9mg Zucchini
Vitamin B1 0.071mg 0.045mg Vegetable
Vitamin B2 0.12mg 0.094mg Vegetable
Vitamin B3 0.851mg 0.451mg Vegetable
Vitamin B5 0.151mg 0.204mg Zucchini
Vitamin B6 0.074mg 0.163mg Zucchini
Folate 19µg 24µg Zucchini
Vitamin K 23.5µg 4.3µg Vegetable
Tryptophan 0.029mg 0.01mg Vegetable
Threonine 0.115mg 0.029mg Vegetable
Isoleucine 0.139mg 0.044mg Vegetable
Leucine 0.19mg 0.071mg Vegetable
Lysine 0.17mg 0.067mg Vegetable
Methionine 0.034mg 0.018mg Vegetable
Phenylalanine 0.12mg 0.043mg Vegetable
Valine 0.149mg 0.054mg Vegetable
Histidine 0.073mg 0.026mg Vegetable
Saturated Fat 0.031g 0.084g Vegetable
Monounsaturated Fat 0.01g 0.011g Zucchini
Polyunsaturated fat 0.072g 0.091g Zucchini
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
Vegetable Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Vegetable
16%
Zucchini
Minerals Daily Need Coverage Score
19%
Vegetable
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 51)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.053g)
Which food is richer in minerals?
Vegetable
Vegetable 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

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.