Zucchini vs. Dates — In-Depth Nutrition Comparison
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The main differences between zucchini and dates
- Zucchini is richer in vitamin C, yet dates are richer in fiber, copper, potassium, iron, vitamin B5, magnesium, vitamin B3, and selenium.
- Daily need coverage for fiber for dates is 28% higher.
- Zucchini contains 45 times more vitamin C than dates. Zucchini contains 17.9mg of vitamin C, while dates contain 0.4mg.
- Zucchini has a lower glycemic index than dates.
Food types used in this article are Squash, summer, zucchini, includes skin, raw and Dates, deglet noor.
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 | +138.9% |
| Contains more CalciumCalcium | +143.8% |
| Contains more PotassiumPotassium | +151.3% |
| Contains more IronIron | +175.7% |
| Contains more CopperCopper | +288.7% |
| Contains more PhosphorusPhosphorus | +63.2% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +48% |
| Contains more SeleniumSelenium | +1400% |
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 | +4375% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +140% |
| Contains more Vitamin B2Vitamin B2 | +42.4% |
| Contains more Vitamin KVitamin K | +59.3% |
| Contains more FolateFolate | +26.3% |
| Contains more CholineCholine | +50.8% |
| Contains more Vitamin B1Vitamin B1 | +15.6% |
| Contains more Vitamin B3Vitamin B3 | +182.5% |
| Contains more Vitamin B5Vitamin B5 | +188.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1g | 8g | 28% |
| Carbs | 3.11g | 75.03g | 24% |
| Fructose | 1.38g | 19.56g | 23% |
| Vitamin C | 17.9mg | 0.4mg | 19% |
| Copper | 0.053mg | 0.206mg | 17% |
| Calories | 17kcal | 282kcal | 13% |
| Potassium | 261mg | 656mg | 12% |
| Vitamin B5 | 0.204mg | 0.589mg | 8% |
| Iron | 0.37mg | 1.02mg | 8% |
| Magnesium | 18mg | 43mg | 6% |
| Vitamin B3 | 0.451mg | 1.274mg | 5% |
| Selenium | 0.2µg | 3µg | 5% |
| Manganese | 0.177mg | 0.262mg | 4% |
| Phosphorus | 38mg | 62mg | 3% |
| Protein | 1.21g | 2.45g | 2% |
| Vitamin B2 | 0.094mg | 0.066mg | 2% |
| Calcium | 16mg | 39mg | 2% |
| Vitamin A | 10µg | 0µg | 1% |
| Vitamin B1 | 0.045mg | 0.052mg | 1% |
| Vitamin K | 4.3µg | 2.7µg | 1% |
| Folate | 24µg | 19µg | 1% |
| Choline | 9.5mg | 6.3mg | 1% |
| Fats | 0.32g | 0.39g | 0% |
| Net carbs | 2.11g | 67.03g | N/A |
| Sugar | 2.5g | 63.35g | N/A |
| Zinc | 0.32mg | 0.29mg | 0% |
| Sodium | 8mg | 2mg | 0% |
| Vitamin E | 0.12mg | 0.05mg | 0% |
| Vitamin B6 | 0.163mg | 0.165mg | 0% |
| Saturated fat | 0.084g | 0.032g | 0% |
| Monounsaturated fat | 0.011g | 0.036g | 0% |
| Polyunsaturated fat | 0.091g | 0.019g | 0% |
| Tryptophan | 0.01mg | 0.012mg | 0% |
| Threonine | 0.029mg | 0.043mg | 0% |
| Isoleucine | 0.044mg | 0.049mg | 0% |
| Leucine | 0.071mg | 0.084mg | 0% |
| Lysine | 0.067mg | 0.066mg | 0% |
| Methionine | 0.018mg | 0.022mg | 0% |
| Phenylalanine | 0.043mg | 0.05mg | 0% |
| Valine | 0.054mg | 0.071mg | 0% |
| Histidine | 0.026mg | 0.032mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +361.7% |
| Contains more ProteinProtein | +102.5% |
| Contains more FatsFats | +21.9% |
| Contains more CarbsCarbs | +2312.5% |
| Contains more OtherOther | +180.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +378.9% |
| Contains less Sat. FatSaturated fat | -61.9% |
| Contains more Mono. FatMonounsaturated fat | +227.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +47580% |
| Contains more GlucoseGlucose | +1757% |
| Contains more FructoseFructose | +1317.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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~equal in
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