Flour vs. Zucchini — In-Depth Nutrition Comparison
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How are flour and zucchini different?
- Flour is richer in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, manganese, copper, and phosphorus, while zucchini is higher in vitamin C.
- Flour covers your daily need for vitamin B1, 62% more than zucchini.
- Flour contains 170 times more selenium than zucchini. Flour contains 33.9µg of selenium, while zucchini contains 0.2µg.
- Flour has a higher glycemic index (72) than zucchini (15).
Wheat flour, white, all-purpose, enriched, bleached and Squash, summer, zucchini, includes skin, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more IronIron | +1154.1% |
| Contains more CopperCopper | +171.7% |
| Contains more ZincZinc | +118.8% |
| Contains more PhosphorusPhosphorus | +184.2% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +285.3% |
| Contains more SeleniumSelenium | +16850% |
| Contains more PotassiumPotassium | +143.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +1644.4% |
| Contains more Vitamin B2Vitamin B2 | +425.5% |
| Contains more Vitamin B3Vitamin B3 | +1209.1% |
| Contains more Vitamin B5Vitamin B5 | +114.7% |
| Contains more FolateFolate | +662.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B6Vitamin B6 | +270.5% |
| Contains more Vitamin KVitamin K | +1333.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +753.7% |
| Contains more FatsFats | +206.3% |
| Contains more CarbsCarbs | +2353.7% |
| Contains more WaterWater | +695.2% |
| Contains more OtherOther | +23.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +690.9% |
| Contains more Poly. FatPolyunsaturated fat | +353.8% |
| Contains less Sat. FatSaturated fat | -45.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.785mg | 0.045mg | 62% |
| Selenium | 33.9µg | 0.2µg | 61% |
| Iron | 4.64mg | 0.37mg | 53% |
| Folate | 183µg | 24µg | 40% |
| Vitamin B3 | 5.904mg | 0.451mg | 34% |
| Vitamin B2 | 0.494mg | 0.094mg | 31% |
| Carbs | 76.31g | 3.11g | 24% |
| Manganese | 0.682mg | 0.177mg | 22% |
| Vitamin C | 0mg | 17.9mg | 20% |
| Protein | 10.33g | 1.21g | 18% |
| Calories | 364kcal | 17kcal | 17% |
| Phosphorus | 108mg | 38mg | 10% |
| Copper | 0.144mg | 0.053mg | 10% |
| Vitamin B6 | 0.044mg | 0.163mg | 9% |
| Fiber | 2.7g | 1g | 7% |
| Potassium | 107mg | 261mg | 5% |
| Vitamin B5 | 0.438mg | 0.204mg | 5% |
| Zinc | 0.7mg | 0.32mg | 3% |
| Vitamin K | 0.3µg | 4.3µg | 3% |
| Fructose | 1.38g | 2% | |
| Polyunsaturated fat | 0.413g | 0.091g | 2% |
| Magnesium | 22mg | 18mg | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Fats | 0.98g | 0.32g | 1% |
| Net carbs | 73.61g | 2.11g | N/A |
| Calcium | 15mg | 16mg | 0% |
| Sugar | 0.27g | 2.5g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Vitamin E | 0.06mg | 0.12mg | 0% |
| Choline | 10.4mg | 9.5mg | 0% |
| Saturated fat | 0.155g | 0.084g | 0% |
| Monounsaturated fat | 0.087g | 0.011g | 0% |
| Tryptophan | 0.127mg | 0.01mg | 0% |
| Threonine | 0.281mg | 0.029mg | 0% |
| Isoleucine | 0.357mg | 0.044mg | 0% |
| Leucine | 0.71mg | 0.071mg | 0% |
| Lysine | 0.228mg | 0.067mg | 0% |
| Methionine | 0.183mg | 0.018mg | 0% |
| Phenylalanine | 0.52mg | 0.043mg | 0% |
| Valine | 0.415mg | 0.054mg | 0% |
| Histidine | 0.23mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
15%
Minerals Daily Need Coverage Score
59%
12%
Comparison summary
Which food is lower in Saturated fat?
Zucchini is lower in Saturated fat (difference - 0.071g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 57)
Which food is cheaper?
Zucchini is cheaper (difference - $0.6)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food contains less Cholesterol?
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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.