Zucchini vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between zucchini and cheese sandwich

Zucchini has more vitamin C; however, cheese sandwich is richer in phosphorus, selenium, manganese, iron, vitamin B1, vitamin B2, and calcium.
Cheese sandwich covers your daily phosphorus needs 49% more than zucchini.
Cheese sandwich has 12 times less vitamin C than zucchini. Zucchini has 17.9mg of vitamin C, while cheese sandwich has 1.5mg.
Zucchini contains less saturated fat.
Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Crackers, wheat, sandwich, with cheese filling.

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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.

Zucchini

Cheese sandwich

Contains less SodiumSodium

-99%

Contains more MagnesiumMagnesium	+200%
Contains more CalciumCalcium	+1175%
Contains more PotassiumPotassium	+17.2%
Contains more IronIron	+608.1%
Contains more CopperCopper	+201.9%
Contains more ZincZinc	+171.9%
Contains more PhosphorusPhosphorus	+905.3%
Contains more ManganeseManganese	+511.9%
Contains more SeleniumSelenium	+12050%

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.

Zucchini

Cheese sandwich

Contains more Vitamin CVitamin C	+1093.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+110%
Contains more Vitamin B1Vitamin B1	+695.6%
Contains more Vitamin B2Vitamin B2	+354.3%
Contains more Vitamin B3Vitamin B3	+606.2%
Contains more Vitamin B5Vitamin B5	+204.9%
Contains more Vitamin B6Vitamin B6	+60.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+166.7%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.091g	9.166g	61%
Phosphorus	38mg	382mg	49%
Selenium	0.2µg	24.3µg	44%
Manganese	0.177mg	1.083mg	39%
Fats	0.32g	25g	38%
Sodium	8mg	839mg	36%
Iron	0.37mg	2.62mg	28%
Vitamin B2	0.094mg	0.427mg	26%
Monounsaturated fat	0.011g	10.351g	26%
Vitamin B1	0.045mg	0.358mg	26%
Calories	17kcal	497kcal	24%
Calcium	16mg	204mg	19%
Vitamin C	17.9mg	1.5mg	18%
Saturated fat	0.084g	4.129g	18%
Carbs	3.11g	58.2g	18%
Vitamin B3	0.451mg	3.185mg	17%
Protein	1.21g	9.8g	17%
Copper	0.053mg	0.16mg	12%
Folate	24µg	64µg	10%
Magnesium	18mg	54mg	9%
Vitamin B5	0.204mg	0.622mg	8%
Vitamin B6	0.163mg	0.261mg	8%
Fiber	1g	3.1g	8%
Zinc	0.32mg	0.87mg	5%
Vitamin B12	0µg	0.12µg	5%
Vitamin K	4.3µg		4%
Cholesterol	0mg	7mg	2%
Fructose	1.38g		2%
Choline	9.5mg		2%
Vitamin A	10µg	21µg	1%
Vitamin E	0.12mg		1%
Potassium	261mg	306mg	1%
Net carbs	2.11g	55.1g	N/A
Sugar	2.5g		N/A
Tryptophan	0.01mg	0.13mg	0%
Threonine	0.029mg	0.298mg	0%
Isoleucine	0.044mg	0.383mg	0%
Leucine	0.071mg	0.698mg	0%
Lysine	0.067mg	0.344mg	0%
Methionine	0.018mg	0.167mg	0%
Phenylalanine	0.043mg	0.472mg	0%
Valine	0.054mg	0.438mg	0%
Histidine	0.026mg	0.219mg	0%
Omega-3 - ALA	0.061g		N/A
Omega-6 - Linoleic acid	0.03g		N/A