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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.

Infographic

Flour 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.
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +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%
~equal in Calcium ~16mg

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.
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +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
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +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.
Flour Zucchini
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Zucchini 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?

ok
ok
is better in case of low diet
Flour Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Flour
15%
Zucchini
Minerals Daily Need Coverage Score
59%
Flour
12%
Zucchini

Comparison summary

Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.071g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 57)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.6)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Flour
Flour 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.