Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Zucchini
  5. Compare
  6. Zucchini vs. Plantain raw

Zucchini vs. Plantain raw — In-Depth Nutrition Comparison

Compare

The main differences between Zucchini and Plantain raw

  • Plantain raw is richer than Zucchini in Vitamin B6, Potassium, Fiber, and Vitamin A RAE.
  • Zucchini contains less Sugar.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Plantains, raw.

Infographic

Zucchini vs Plantain 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.
Zucchini
Zucchini
4
:
6
Plantain raw
Plantain raw
Contains more Calcium +433.3%
Contains more Phosphorus +11.8%
Contains more Zinc +128.6%
Contains more Iron +62.2%
Contains more Magnesium +105.6%
Contains more Potassium +91.2%
Contains less Sodium -50%
Contains more Copper +52.8%
Contains more Selenium +650%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +433.3%
Contains more Phosphorus +11.8%
Contains more Zinc +128.6%
Contains more Iron +62.2%
Contains more Magnesium +105.6%
Contains more Potassium +91.2%
Contains less Sodium -50%
Contains more Copper +52.8%
Contains more Selenium +650%

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
Zucchini
3
:
7
Plantain raw
Plantain raw
Contains more Vitamin B2 +74.1%
Contains more Vitamin K +514.3%
Contains more Vitamin A +463.5%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +83.4%
Equal in Vitamin C - 18.4
Equal in Folate - 22
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin B2 +74.1%
Contains more Vitamin K +514.3%
Contains more Vitamin A +463.5%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +83.4%
Equal in Vitamin C - 18.4
Equal in Folate - 22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Plantain raw
Plantain raw
Contains more Water +45.2%
Contains more Fats +15.6%
Contains more Carbs +925.4%
Contains more Other +103.5%
Equal in Protein - 1.3
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Water +45.2%
Contains more Fats +15.6%
Contains more Carbs +925.4%
Contains more Other +103.5%
Equal in Protein - 1.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Plantain raw
Plantain raw
Contains less Saturated Fat -41.3%
Contains more Polyunsaturated fat +31.9%
Contains more Monounsaturated Fat +190.9%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -41.3%
Contains more Polyunsaturated fat +31.9%
Contains more Monounsaturated Fat +190.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Plantain raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Zucchini Plantain raw Opinion
Net carbs 2.11g 29.59g Plantain raw
Protein 1.21g 1.3g Plantain raw
Fats 0.32g 0.37g Plantain raw
Carbs 3.11g 31.89g Plantain raw
Calories 17kcal 122kcal Plantain raw
Fructose 1.38g Zucchini
Sugar 2.5g 15g Zucchini
Fiber 1g 2.3g Plantain raw
Calcium 16mg 3mg Zucchini
Iron 0.37mg 0.6mg Plantain raw
Magnesium 18mg 37mg Plantain raw
Phosphorus 38mg 34mg Zucchini
Potassium 261mg 499mg Plantain raw
Sodium 8mg 4mg Plantain raw
Zinc 0.32mg 0.14mg Zucchini
Copper 0.053mg 0.081mg Plantain raw
Manganese 0.177mg Zucchini
Selenium 0.2µg 1.5µg Plantain raw
Vitamin A 200IU 1127IU Plantain raw
Vitamin A RAE 10µg 56µg Plantain raw
Vitamin E 0.12mg 0.14mg Plantain raw
Vitamin C 17.9mg 18.4mg Plantain raw
Vitamin B1 0.045mg 0.052mg Plantain raw
Vitamin B2 0.094mg 0.054mg Zucchini
Vitamin B3 0.451mg 0.686mg Plantain raw
Vitamin B5 0.204mg 0.26mg Plantain raw
Vitamin B6 0.163mg 0.299mg Plantain raw
Folate 24µg 22µg Zucchini
Vitamin K 4.3µg 0.7µg Zucchini
Tryptophan 0.01mg 0.015mg Plantain raw
Threonine 0.029mg 0.034mg Plantain raw
Isoleucine 0.044mg 0.036mg Zucchini
Leucine 0.071mg 0.059mg Zucchini
Lysine 0.067mg 0.06mg Zucchini
Methionine 0.018mg 0.017mg Zucchini
Phenylalanine 0.043mg 0.044mg Plantain raw
Valine 0.054mg 0.046mg Zucchini
Histidine 0.026mg 0.064mg Plantain raw
Saturated Fat 0.084g 0.143g Zucchini
Monounsaturated Fat 0.011g 0.032g Plantain raw
Polyunsaturated fat 0.091g 0.069g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Zucchini
23%
Plantain raw
Minerals Daily Need Coverage Score
12%
Zucchini
15%
Plantain raw

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 12.5g)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 4mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.4)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.