Zucchini vs. Cranberries — In-Depth Nutrition Comparison
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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
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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 | +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% |
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 |
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
