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Zucchini vs Carrot - In-Depth Nutrition Comparison

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Differences between Zucchini and Carrot

  • Zucchini has more Vitamin C, while Carrot has more Vitamin A, Vitamin K, and Fiber.
  • Carrot's daily need coverage for Vitamin A is 92% higher.
  • Carrot contains 3 times less Vitamin C than Zucchini. Zucchini contains 17.9mg of Vitamin C, while Carrot contains 5.9mg.
  • The amount of Sugar in Zucchini is lower.

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

Infographic

Zucchini vs Carrot 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 more Iron +23.3%
Contains more Magnesium +50%
Contains more Copper +17.8%
Contains more Zinc +33.3%
Contains less Sodium -88.4%
Contains more Calcium +106.3%
Contains more Potassium +22.6%
Equal in Phosphorus - 35
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Contains more Iron +23.3%
Contains more Magnesium +50%
Contains more Copper +17.8%
Contains more Zinc +33.3%
Contains less Sodium -88.4%
Contains more Calcium +106.3%
Contains more Potassium +22.6%
Equal in Phosphorus - 35

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
:
6
Carrot
Contains more Vitamin C +203.4%
Contains more Vitamin B2 +62.1%
Contains more Vitamin B6 +18.1%
Contains more Folate +26.3%
Contains more Vitamin A +8253%
Contains more Vitamin E +450%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B3 +118%
Contains more Vitamin B5 +33.8%
Contains more Vitamin K +207%
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 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Contains more Vitamin C +203.4%
Contains more Vitamin B2 +62.1%
Contains more Vitamin B6 +18.1%
Contains more Folate +26.3%
Contains more Vitamin A +8253%
Contains more Vitamin E +450%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B3 +118%
Contains more Vitamin B5 +33.8%
Contains more Vitamin K +207%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Carrot Opinion
Calories 17kcal 41kcal Carrot
Protein 1.21g 0.93g Zucchini
Fats 0.32g 0.24g Zucchini
Vitamin C 17.9mg 5.9mg Zucchini
Net carbs 2.11g 6.78g Carrot
Carbs 3.11g 9.58g Carrot
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 0.3mg Zucchini
Calcium 16mg 33mg Carrot
Potassium 261mg 320mg Carrot
Magnesium 18mg 12mg Zucchini
Sugar 2.5g 4.74g Zucchini
Fiber 1g 2.8g Carrot
Copper 0.053mg 0.045mg Zucchini
Zinc 0.32mg 0.24mg Zucchini
Starch 0g 1.43g Carrot
Phosphorus 38mg 35mg Zucchini
Sodium 8mg 69mg Zucchini
Vitamin A 200IU 16706IU Carrot
Vitamin E 0.12mg 0.66mg Carrot
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.066mg Carrot
Vitamin B2 0.094mg 0.058mg Zucchini
Vitamin B3 0.451mg 0.983mg Carrot
Vitamin B5 0.204mg 0.273mg Carrot
Vitamin B6 0.163mg 0.138mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 13.2µg Carrot
Folate 24µg 19µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.084g 0.037g Carrot
Monounsaturated Fat 0.011g 0.014g Carrot
Polyunsaturated fat 0.091g 0.117g Carrot
Tryptophan 0.01mg 0.012mg Carrot
Threonine 0.029mg 0.191mg Carrot
Isoleucine 0.044mg 0.077mg Carrot
Leucine 0.071mg 0.102mg Carrot
Lysine 0.067mg 0.101mg Carrot
Methionine 0.018mg 0.02mg Carrot
Phenylalanine 0.043mg 0.061mg Carrot
Valine 0.054mg 0.069mg Carrot
Histidine 0.026mg 0.04mg Carrot
Fructose 1.38g 0.55g Zucchini

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Zucchini
98
Carrot
Mineral Summary Score
12
Zucchini
13
Carrot

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 food.
Protein
7%
Zucchini
6%
Carrot
Carbohydrates
3%
Zucchini
10%
Carrot
Fats
1%
Zucchini
1%
Carrot

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.24g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 24)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.047g)
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)
Which food is richer in minerals?
?
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.
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

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 to 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. 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.