Zucchini vs. Cauliflower — In-Depth Nutrition Comparison
Compare
Important differences between zucchini and cauliflower
- Zucchini has less vitamin C, vitamin K, vitamin B5, folate, and choline.
- Cauliflower's daily need coverage for vitamin C is 34% more.
The food varieties used in the comparison are Squash, summer, zucchini, includes skin, raw and Cauliflower, raw.
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 more MagnesiumMagnesium | +20% |
| Contains more CopperCopper | +35.9% |
| Contains more ZincZinc | +18.5% |
| Contains less SodiumSodium | -73.3% |
| Contains more ManganeseManganese | +14.2% |
| Contains more CalciumCalcium | +37.5% |
| Contains more PotassiumPotassium | +14.6% |
| Contains more IronIron | +13.5% |
| Contains more PhosphorusPhosphorus | +15.8% |
| Contains more SeleniumSelenium | +200% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B2Vitamin B2 | +56.7% |
| Contains more Vitamin CVitamin C | +169.3% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin B3Vitamin B3 | +12.4% |
| Contains more Vitamin B5Vitamin B5 | +227% |
| Contains more Vitamin B6Vitamin B6 | +12.9% |
| Contains more Vitamin KVitamin K | +260.5% |
| Contains more FolateFolate | +137.5% |
| Contains more CholineCholine | +366.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17.9mg | 48.2mg | 34% |
| Vitamin B5 | 0.204mg | 0.667mg | 9% |
| Vitamin K | 4.3µg | 15.5µg | 9% |
| Folate | 24µg | 57µg | 8% |
| Choline | 9.5mg | 44.3mg | 6% |
| Fiber | 1g | 2g | 4% |
| Vitamin B2 | 0.094mg | 0.06mg | 3% |
| Vitamin B6 | 0.163mg | 0.184mg | 2% |
| Copper | 0.053mg | 0.039mg | 2% |
| Calcium | 16mg | 22mg | 1% |
| Potassium | 261mg | 299mg | 1% |
| Iron | 0.37mg | 0.42mg | 1% |
| Protein | 1.21g | 1.92g | 1% |
| Magnesium | 18mg | 15mg | 1% |
| Carbs | 3.11g | 4.97g | 1% |
| Fructose | 1.38g | 0.97g | 1% |
| Phosphorus | 38mg | 44mg | 1% |
| Sodium | 8mg | 30mg | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Manganese | 0.177mg | 0.155mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Calories | 17kcal | 25kcal | 0% |
| Fats | 0.32g | 0.28g | 0% |
| Net carbs | 2.11g | 2.97g | N/A |
| Sugar | 2.5g | 1.91g | N/A |
| Zinc | 0.32mg | 0.27mg | 0% |
| Vitamin E | 0.12mg | 0.08mg | 0% |
| Vitamin B1 | 0.045mg | 0.05mg | 0% |
| Vitamin B3 | 0.451mg | 0.507mg | 0% |
| Saturated fat | 0.084g | 0.13g | 0% |
| Monounsaturated fat | 0.011g | 0.034g | 0% |
| Polyunsaturated fat | 0.091g | 0.031g | 0% |
| Tryptophan | 0.01mg | 0.02mg | 0% |
| Threonine | 0.029mg | 0.076mg | 0% |
| Isoleucine | 0.044mg | 0.071mg | 0% |
| Leucine | 0.071mg | 0.106mg | 0% |
| Lysine | 0.067mg | 0.217mg | 0% |
| Methionine | 0.018mg | 0.02mg | 0% |
| Phenylalanine | 0.043mg | 0.065mg | 0% |
| Valine | 0.054mg | 0.125mg | 0% |
| Histidine | 0.026mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.061g | 0.015g | N/A |
| Omega-6 - Linoleic acid | 0.03g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more FatsFats | +14.3% |
| Contains more ProteinProtein | +58.7% |
| Contains more CarbsCarbs | +59.8% |
| Contains more OtherOther | +33.3% |
~equal in
Water
~92.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains less Sat. FatSaturated fat | -35.4% |
| Contains more Poly. FatPolyunsaturated fat | +193.5% |
| Contains more Mono. FatMonounsaturated fat | +209.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +13.8% |
| Contains more FructoseFructose | +42.3% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
