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  6. Zucchini vs. Carrot

Zucchini vs. Carrot — In-Depth Nutrition Comparison

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Differences between zucchini and carrots

  • Zucchini has more vitamin C, while carrots have more vitamin A, vitamin K, and fiber.
  • Carrots' daily need coverage for vitamin A is 330% higher.
  • Carrots contain 3 times less vitamin C than zucchini. Zucchini contains 17.9mg of vitamin C, while carrots contain 5.9mg.
  • The amount of sugar in zucchini is lower.
  • Zucchini has a lower glycemic index. The glycemic index of zucchini is 15, while the glycemic index of carrots is 39.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Carrots, raw.

Infographic

Zucchini vs Carrot 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%
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +23.3%
Contains more CopperCopper +17.8%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +23.8%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +106.3%
Contains more PotassiumPotassium +22.6%
~equal in Phosphorus ~35mg

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%
Carrot
Carrot
6
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +203.4%
Contains more Vitamin B2Vitamin B2 +62.1%
Contains more Vitamin B6Vitamin B6 +18.1%
Contains more FolateFolate +26.3%
Contains more Vitamin AVitamin A +8250%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B3Vitamin B3 +118%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin KVitamin K +207%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.8mg

All nutrients comparison - raw data values

Nutrient Zucchini Carrot DV% diff.
Vitamin A 10µg 835µg 92%
Vitamin C 17.9mg 5.9mg 13%
Fiber 1g 2.8g 7%
Vitamin K 4.3µg 13.2µg 7%
Vitamin E 0.12mg 0.66mg 4%
Sodium 8mg 69mg 3%
Vitamin B3 0.451mg 0.983mg 3%
Vitamin B2 0.094mg 0.058mg 3%
Potassium 261mg 320mg 2%
Calcium 16mg 33mg 2%
Carbs 3.11g 9.58g 2%
Vitamin B1 0.045mg 0.066mg 2%
Vitamin B6 0.163mg 0.138mg 2%
Vitamin B5 0.204mg 0.273mg 1%
Folate 24µg 19µg 1%
Protein 1.21g 0.93g 1%
Manganese 0.177mg 0.143mg 1%
Fructose 1.38g 0.55g 1%
Calories 17kcal 41kcal 1%
Starch 0g 1.43g 1%
Zinc 0.32mg 0.24mg 1%
Copper 0.053mg 0.045mg 1%
Iron 0.37mg 0.3mg 1%
Magnesium 18mg 12mg 1%
Fats 0.32g 0.24g 0%
Net carbs 2.11g 6.78g N/A
Sugar 2.5g 4.74g N/A
Phosphorus 38mg 35mg 0%
Selenium 0.2µg 0.1µg 0%
Choline 9.5mg 8.8mg 0%
Saturated fat 0.084g 0.037g 0%
Monounsaturated fat 0.011g 0.014g 0%
Polyunsaturated fat 0.091g 0.117g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.029mg 0.191mg 0%
Isoleucine 0.044mg 0.077mg 0%
Leucine 0.071mg 0.102mg 0%
Lysine 0.067mg 0.101mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.043mg 0.061mg 0%
Valine 0.054mg 0.069mg 0%
Histidine 0.026mg 0.04mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +30.1%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +208%
Contains more OtherOther +68.4%
~equal in Water ~88.29g

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
Carrot
Carrot
3
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +27.3%
Contains more Poly. FatPolyunsaturated fat +28.6%

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
Carrot
Carrot
2
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +81.4%
Contains more FructoseFructose +150.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +7080%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.