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Wheat vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between wheat and zucchini

  • Wheat has more selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, and magnesium; however, zucchini is higher in vitamin C.
  • Wheat covers your daily need for selenium, 162% more than zucchini.
  • Wheat has 17 times more manganese than zucchini. While wheat has 3.012mg of manganese, zucchini has only 0.177mg.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Wheat, durum and Squash, summer, zucchini, includes skin, raw.

Infographic

Wheat  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.
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 MagnesiumMagnesium +700%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +851.4%
Contains more CopperCopper +943.4%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +1236.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1601.7%
Contains more SeleniumSelenium +44600%

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.
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +831.1%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B3Vitamin B3 +1394%
Contains more Vitamin B5Vitamin B5 +358.3%
Contains more Vitamin B6Vitamin B6 +157.1%
Contains more FolateFolate +79.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Zucchini DV% diff.
Selenium 89.4µg 0.2µg 162%
Manganese 3.012mg 0.177mg 123%
Phosphorus 508mg 38mg 67%
Copper 0.553mg 0.053mg 56%
Vitamin B3 6.738mg 0.451mg 39%
Iron 3.52mg 0.37mg 39%
Zinc 4.16mg 0.32mg 35%
Vitamin B1 0.419mg 0.045mg 31%
Magnesium 144mg 18mg 30%
Protein 13.68g 1.21g 25%
Carbs 71.13g 3.11g 23%
Vitamin C 0mg 17.9mg 20%
Vitamin B6 0.419mg 0.163mg 20%
Calories 339kcal 17kcal 16%
Vitamin B5 0.935mg 0.204mg 15%
Polyunsaturated fat 0.978g 0.091g 6%
Folate 43µg 24µg 5%
Potassium 431mg 261mg 5%
Fiber 1g 4%
Vitamin K 4.3µg 4%
Fats 2.47g 0.32g 3%
Choline 9.5mg 2%
Saturated fat 0.454g 0.084g 2%
Fructose 1.38g 2%
Vitamin B2 0.121mg 0.094mg 2%
Calcium 34mg 16mg 2%
Vitamin E 0.12mg 1%
Monounsaturated fat 0.344g 0.011g 1%
Vitamin A 0µg 10µg 1%
Net carbs 71.13g 2.11g N/A
Sugar 2.5g N/A
Sodium 2mg 8mg 0%
Tryptophan 0.176mg 0.01mg 0%
Threonine 0.366mg 0.029mg 0%
Isoleucine 0.533mg 0.044mg 0%
Leucine 0.934mg 0.071mg 0%
Lysine 0.303mg 0.067mg 0%
Methionine 0.221mg 0.018mg 0%
Phenylalanine 0.681mg 0.043mg 0%
Valine 0.594mg 0.054mg 0%
Histidine 0.322mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 ProteinProtein +1030.6%
Contains more FatsFats +671.9%
Contains more CarbsCarbs +2187.1%
Contains more OtherOther +212.3%
Contains more WaterWater +766.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 more Mono. FatMonounsaturated fat +3027.3%
Contains more Poly. FatPolyunsaturated fat +974.7%
Contains less Sat. FatSaturated fat -81.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.