Zucchini vs. Cauliflower — In-Depth Nutrition Comparison
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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
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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" 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
12%
13%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Zucchini is lower in Saturated fat (difference - 0.046g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 0.59g)
Which food is richer in vitamins?
Cauliflower 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)
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.