Zucchini vs. Cranberries — In-Depth Nutrition Comparison
Compare
A recap on differences between zucchini and cranberries
- Zucchini is higher in vitamin B6, folate, vitamin B2, and potassium, yet cranberries are higher in fiber and vitamin E.
- Zucchini contains 24 times more folate than cranberries. While zucchini contains 24µg of folate, cranberries contain only 1µg.
- The amount of sugar in zucchini is lower.
- The glycemic index of zucchini is lower.
Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Cranberries, 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 | +200% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +226.3% |
| Contains more IronIron | +60.9% |
| Contains more ZincZinc | +255.6% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains more SeleniumSelenium | +100% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +50.8% |
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 CVitamin C | +27.9% |
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B2Vitamin B2 | +370% |
| Contains more Vitamin B3Vitamin B3 | +346.5% |
| Contains more Vitamin B6Vitamin B6 | +186% |
| Contains more FolateFolate | +2300% |
| Contains more CholineCholine | +72.7% |
| Contains more Vitamin EVitamin E | +1000% |
| Contains more Vitamin B5Vitamin B5 | +44.6% |
| Contains more Vitamin KVitamin K | +16.3% |
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:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +163% |
| Contains more FatsFats | +146.2% |
| Contains more OtherOther | +375% |
| Contains more CarbsCarbs | +284.9% |
~equal in
Water
~87.32g
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
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Poly. FatPolyunsaturated fat | +65.5% |
| Contains less Sat. FatSaturated fat | -90.5% |
| Contains more Mono. FatMonounsaturated fat | +63.6% |
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:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +106% |
| Contains more SucroseSucrose | +220% |
| Contains more GlucoseGlucose | +221.5% |
~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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 1g | 3.6g | 10% |
| Vitamin E | 0.12mg | 1.32mg | 8% |
| Vitamin B6 | 0.163mg | 0.057mg | 8% |
| Vitamin B2 | 0.094mg | 0.02mg | 6% |
| Folate | 24µg | 1µg | 6% |
| Potassium | 261mg | 80mg | 5% |
| Phosphorus | 38mg | 11mg | 4% |
| Manganese | 0.177mg | 0.267mg | 4% |
| Vitamin C | 17.9mg | 14mg | 4% |
| Carbs | 3.11g | 11.97g | 3% |
| Magnesium | 18mg | 6mg | 3% |
| Vitamin B1 | 0.045mg | 0.012mg | 3% |
| Vitamin B3 | 0.451mg | 0.101mg | 2% |
| Vitamin B5 | 0.204mg | 0.295mg | 2% |
| Protein | 1.21g | 0.46g | 2% |
| Zinc | 0.32mg | 0.09mg | 2% |
| Iron | 0.37mg | 0.23mg | 2% |
| Choline | 9.5mg | 5.5mg | 1% |
| Fructose | 1.38g | 0.67g | 1% |
| Vitamin K | 4.3µg | 5µg | 1% |
| Calories | 17kcal | 46kcal | 1% |
| Calcium | 16mg | 8mg | 1% |
| Vitamin A | 10µg | 3µg | 1% |
| Fats | 0.32g | 0.13g | 0% |
| Net carbs | 2.11g | 8.37g | N/A |
| Sugar | 2.5g | 4.27g | N/A |
| Copper | 0.053mg | 0.056mg | 0% |
| Sodium | 8mg | 2mg | 0% |
| Selenium | 0.2µg | 0.1µg | 0% |
| Saturated fat | 0.084g | 0.008g | 0% |
| Monounsaturated fat | 0.011g | 0.018g | 0% |
| Polyunsaturated fat | 0.091g | 0.055g | 0% |
| Tryptophan | 0.01mg | 0.003mg | 0% |
| Threonine | 0.029mg | 0.028mg | 0% |
| Isoleucine | 0.044mg | 0.033mg | 0% |
| Leucine | 0.071mg | 0.053mg | 0% |
| Lysine | 0.067mg | 0.039mg | 0% |
| Methionine | 0.018mg | 0.003mg | 0% |
| Phenylalanine | 0.043mg | 0.036mg | 0% |
| Valine | 0.054mg | 0.045mg | 0% |
| Histidine | 0.026mg | 0.018mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
10%
Minerals Daily Need Coverage Score
12%
8%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 1.77g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Cranberries is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)