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Zucchini vs Broccoli - In-Depth Nutrition Comparison

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What are the differences between Zucchini and Broccoli?

  • Broccoli is richer than Zucchini in Vitamin K, Vitamin C, Folate, Vitamin B5 and Fiber.
  • Broccoli's daily need coverage for Vitamin K is 81% more.

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

Infographic

Zucchini vs Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -75.8%
Contains more Iron +97.3%
Contains more Calcium +193.8%
Contains more Potassium +21.1%
Contains more Magnesium +16.7%
Contains more Zinc +28.1%
Contains more Phosphorus +73.7%
Equal in Copper - 0.049
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains less Sodium -75.8%
Contains more Iron +97.3%
Contains more Calcium +193.8%
Contains more Potassium +21.1%
Contains more Magnesium +16.7%
Contains more Zinc +28.1%
Contains more Phosphorus +73.7%
Equal in Copper - 0.049

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +398.3%
Contains more Vitamin A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +41.7%
Contains more Vitamin B5 +180.9%
Contains more Vitamin K +2262.8%
Contains more Folate +162.5%
Equal in Vitamin B6 - 0.175
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin C +398.3%
Contains more Vitamin A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +41.7%
Contains more Vitamin B5 +180.9%
Contains more Vitamin K +2262.8%
Contains more Folate +162.5%
Equal in Vitamin B6 - 0.175

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Zucchini
65
Broccoli
Mineral Summary Score
12
Zucchini
18
Broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Zucchini
17%
Broccoli
Carbohydrates
3%
Zucchini
7%
Broccoli
Fats
1%
Zucchini
2%
Broccoli

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Broccoli
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Zucchini Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food contains less Sugars?
Broccoli
Broccoli contains less Sugars (difference - 0.8g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.045g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Zucchini Broccoli Opinion
Calories 17 34 Broccoli
Protein 1.21 2.82 Broccoli
Fats 0.32 0.37 Broccoli
Vitamin C 17.9 89.2 Broccoli
Carbs 3.11 6.64 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.37 0.73 Broccoli
Calcium 16 47 Broccoli
Potassium 261 316 Broccoli
Magnesium 18 21 Broccoli
Sugars 2.5 1.7 Broccoli
Fiber 1 2.6 Broccoli
Copper 0.053 0.049 Zucchini
Zinc 0.32 0.41 Broccoli
Starch 0 0
Phosphorus 38 66 Broccoli
Sodium 8 33 Zucchini
Vitamin A 200 623 Broccoli
Vitamin E 0.12 0.78 Broccoli
Vitamin D 0 0
Vitamin B1 0.045 0.071 Broccoli
Vitamin B2 0.094 0.117 Broccoli
Vitamin B3 0.451 0.639 Broccoli
Vitamin B5 0.204 0.573 Broccoli
Vitamin B6 0.163 0.175 Broccoli
Vitamin B12 0 0
Vitamin K 4.3 101.6 Broccoli
Folate 24 63 Broccoli
Trans Fat 0 0
Saturated Fat 0.084 0.039 Broccoli
Monounsaturated Fat 0.011 0.011
Polyunsaturated fat 0.091 0.038 Zucchini
Tryptophan 0.01 0.033 Broccoli
Threonine 0.029 0.088 Broccoli
Isoleucine 0.044 0.079 Broccoli
Leucine 0.071 0.129 Broccoli
Lysine 0.067 0.135 Broccoli
Methionine 0.018 0.038 Broccoli
Phenylalanine 0.043 0.117 Broccoli
Valine 0.054 0.125 Broccoli
Histidine 0.026 0.059 Broccoli
Fructose 1.38 0.68 Zucchini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.