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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
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.
Contains less Sodium -75.8%
Contains more Calcium +193.8%
Contains more Iron +97.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +73.7%
Contains more Potassium +21.1%
Contains more Zinc +28.1%
Contains more Manganese +18.6%
Contains more Selenium +1150%
Equal in Copper - 0.049
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains less Sodium -75.8%
Contains more Calcium +193.8%
Contains more Iron +97.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +73.7%
Contains more Potassium +21.1%
Contains more Zinc +28.1%
Contains more Manganese +18.6%
Contains more Selenium +1150%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin C +398.3%
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 Folate +162.5%
Contains more Choline +96.8%
Contains more Vitamin K +2262.8%
Equal in Vitamin B6 - 0.175
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 6% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 11% 254%
Contains more Vitamin A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin C +398.3%
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 Folate +162.5%
Contains more Choline +96.8%
Contains more Vitamin K +2262.8%
Equal in Vitamin B6 - 0.175

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +133.1%
Contains more Fats +15.6%
Contains more Carbs +113.5%
Contains more Other +52.6%
Equal in Water - 89.3
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +133.1%
Contains more Fats +15.6%
Contains more Carbs +113.5%
Contains more Other +52.6%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +139.5%
Contains less Saturated Fat -53.6%
Equal in Monounsaturated Fat - 0.011
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +139.5%
Contains less Saturated Fat -53.6%
Equal in Monounsaturated Fat - 0.011

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +118.4%
Contains more Fructose +102.9%
Contains more Sucrose +100%
Contains more Lactose +∞%
Contains more Maltose +∞%
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Glucose +118.4%
Contains more Fructose +102.9%
Contains more Sucrose +100%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Broccoli Opinion
Net carbs 2.11g 4.04g Broccoli
Protein 1.21g 2.82g Broccoli
Fats 0.32g 0.37g Broccoli
Carbs 3.11g 6.64g Broccoli
Calories 17kcal 34kcal Broccoli
Fructose 1.38g 0.68g Zucchini
Sugar 2.5g 1.7g Broccoli
Fiber 1g 2.6g Broccoli
Calcium 16mg 47mg Broccoli
Iron 0.37mg 0.73mg Broccoli
Magnesium 18mg 21mg Broccoli
Phosphorus 38mg 66mg Broccoli
Potassium 261mg 316mg Broccoli
Sodium 8mg 33mg Zucchini
Zinc 0.32mg 0.41mg Broccoli
Copper 0.053mg 0.049mg Zucchini
Manganese 0.177mg 0.21mg Broccoli
Selenium 0.2µg 2.5µg Broccoli
Vitamin A 200IU 623IU Broccoli
Vitamin A RAE 10µg 31µg Broccoli
Vitamin E 0.12mg 0.78mg Broccoli
Vitamin C 17.9mg 89.2mg Broccoli
Vitamin B1 0.045mg 0.071mg Broccoli
Vitamin B2 0.094mg 0.117mg Broccoli
Vitamin B3 0.451mg 0.639mg Broccoli
Vitamin B5 0.204mg 0.573mg Broccoli
Vitamin B6 0.163mg 0.175mg Broccoli
Folate 24µg 63µg Broccoli
Choline 9.5mg 18.7mg Broccoli
Vitamin K 4.3µg 101.6µg Broccoli
Tryptophan 0.01mg 0.033mg Broccoli
Threonine 0.029mg 0.088mg Broccoli
Isoleucine 0.044mg 0.079mg Broccoli
Leucine 0.071mg 0.129mg Broccoli
Lysine 0.067mg 0.135mg Broccoli
Methionine 0.018mg 0.038mg Broccoli
Phenylalanine 0.043mg 0.117mg Broccoli
Valine 0.054mg 0.125mg Broccoli
Histidine 0.026mg 0.059mg Broccoli
Saturated Fat 0.084g 0.039g Broccoli
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.091g 0.038g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
61%
Broccoli
Minerals Daily Need Coverage Score
12%
Zucchini
19%
Broccoli

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 is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (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)

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. 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.