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Zucchini vs. Blueberry — In-Depth Nutrition Comparison

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What are the differences between zucchini and blueberries?

  • Zucchini is higher in vitamin C, vitamin B6, and potassium, yet blueberries are higher in vitamin K, manganese, and fiber.
  • Blueberries' daily need coverage for vitamin K is 12% more.
  • Zucchini has 4 times more folate than blueberries. While zucchini has 24µg of folate, blueberries have only 6µg.
  • The amount of sugar in zucchini is lower.
  • The glycemic index of zucchini is lower.

We used Squash, summer, zucchini, includes skin, raw and Blueberries, raw types in this article.

Infographic

Zucchini vs Blueberry 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +239%
Contains more IronIron +32.1%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +216.7%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +89.8%
~equal in Copper ~0.057mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin CVitamin C +84.5%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +129.3%
Contains more Vitamin B5Vitamin B5 +64.5%
Contains more Vitamin B6Vitamin B6 +213.5%
Contains more FolateFolate +300%
Contains more CholineCholine +58.3%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin KVitamin K +348.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.418mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +63.5%
Contains more WaterWater +12.6%
Contains more OtherOther +147.8%
Contains more CarbsCarbs +365.9%
~equal in Fats ~0.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +327.3%
Contains more Poly. FatPolyunsaturated fat +60.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +120%
Contains more GlucoseGlucose +356.1%
Contains more FructoseFructose +260.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Blueberry DV% diff.
Vitamin K 4.3µg 19.3µg 13%
Vitamin C 17.9mg 9.7mg 9%
Vitamin B6 0.163mg 0.052mg 9%
Manganese 0.177mg 0.336mg 7%
Fiber 1g 2.4g 6%
Folate 24µg 6µg 5%
Potassium 261mg 77mg 5%
Vitamin B2 0.094mg 0.041mg 4%
Phosphorus 38mg 12mg 4%
Fructose 1.38g 4.97g 4%
Carbs 3.11g 14.49g 4%
Magnesium 18mg 6mg 3%
Vitamin E 0.12mg 0.57mg 3%
Vitamin B5 0.204mg 0.124mg 2%
Calories 17kcal 57kcal 2%
Vitamin A 10µg 3µg 1%
Zinc 0.32mg 0.16mg 1%
Vitamin B1 0.045mg 0.037mg 1%
Protein 1.21g 0.74g 1%
Iron 0.37mg 0.28mg 1%
Calcium 16mg 6mg 1%
Choline 9.5mg 6mg 1%
Fats 0.32g 0.33g 0%
Net carbs 2.11g 12.09g N/A
Sugar 2.5g 9.96g N/A
Copper 0.053mg 0.057mg 0%
Starch 0g 0.03g 0%
Sodium 8mg 1mg 0%
Selenium 0.2µg 0.1µg 0%
Vitamin B3 0.451mg 0.418mg 0%
Saturated fat 0.084g 0.028g 0%
Monounsaturated fat 0.011g 0.047g 0%
Polyunsaturated fat 0.091g 0.146g 0%
Tryptophan 0.01mg 0.003mg 0%
Threonine 0.029mg 0.02mg 0%
Isoleucine 0.044mg 0.023mg 0%
Leucine 0.071mg 0.044mg 0%
Lysine 0.067mg 0.013mg 0%
Methionine 0.018mg 0.012mg 0%
Phenylalanine 0.043mg 0.026mg 0%
Valine 0.054mg 0.031mg 0%
Histidine 0.026mg 0.011mg 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
Zucchini Blueberry
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
15%
Zucchini
11%
Blueberry
Minerals Daily Need Coverage Score
12%
Zucchini
10%
Blueberry

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 7.46g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 0.056g)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.