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  6. Zucchini vs. Dates

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 from 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.

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

Infographic

Zucchini vs Dates 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
1
:
9
Dates
Dates
Contains more Zinc +10.3%
Contains more Calcium +143.8%
Contains more Iron +175.7%
Contains more Magnesium +138.9%
Contains more Phosphorus +63.2%
Contains more Potassium +151.3%
Contains less Sodium -75%
Contains more Copper +288.7%
Contains more Manganese +48%
Contains more Selenium +1400%
Equal in Zinc - 0.29
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Zinc +10.3%
Contains more Calcium +143.8%
Contains more Iron +175.7%
Contains more Magnesium +138.9%
Contains more Phosphorus +63.2%
Contains more Potassium +151.3%
Contains less Sodium -75%
Contains more Copper +288.7%
Contains more Manganese +48%
Contains more Selenium +1400%
Equal in Zinc - 0.29

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
6
:
4
Dates
Dates
Contains more Vitamin A +1900%
Contains more Vitamin E +140%
Contains more Vitamin C +4375%
Contains more Vitamin B2 +42.4%
Contains more Folate +26.3%
Contains more Vitamin K +59.3%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B3 +182.5%
Contains more Vitamin B5 +188.7%
Equal in Vitamin B6 - 0.165
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%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +1900%
Contains more Vitamin E +140%
Contains more Vitamin C +4375%
Contains more Vitamin B2 +42.4%
Contains more Folate +26.3%
Contains more Vitamin K +59.3%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B3 +182.5%
Contains more Vitamin B5 +188.7%
Equal in Vitamin B6 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Dates
Dates
Contains more Water +361.7%
Contains more Protein +102.5%
Contains more Fats +21.9%
Contains more Carbs +2312.5%
Contains more Other +180.7%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Water +361.7%
Contains more Protein +102.5%
Contains more Fats +21.9%
Contains more Carbs +2312.5%
Contains more Other +180.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Dates
Dates
Contains more Polyunsaturated fat +378.9%
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +227.3%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Polyunsaturated fat +378.9%
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +227.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
4
Dates
Dates
Contains more Sucrose +47580%
Contains more Glucose +1757%
Contains more Fructose +1317.4%
Contains more Maltose +∞%
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Sucrose +47580%
Contains more Glucose +1757%
Contains more Fructose +1317.4%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Dates Opinion
Net carbs 2.11g 67.03g Dates
Protein 1.21g 2.45g Dates
Fats 0.32g 0.39g Dates
Carbs 3.11g 75.03g Dates
Calories 17kcal 282kcal Dates
Fructose 1.38g 19.56g Dates
Sugar 2.5g 63.35g Zucchini
Fiber 1g 8g Dates
Calcium 16mg 39mg Dates
Iron 0.37mg 1.02mg Dates
Magnesium 18mg 43mg Dates
Phosphorus 38mg 62mg Dates
Potassium 261mg 656mg Dates
Sodium 8mg 2mg Dates
Zinc 0.32mg 0.29mg Zucchini
Copper 0.053mg 0.206mg Dates
Manganese 0.177mg 0.262mg Dates
Selenium 0.2µg 3µg Dates
Vitamin A 200IU 10IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.05mg Zucchini
Vitamin C 17.9mg 0.4mg Zucchini
Vitamin B1 0.045mg 0.052mg Dates
Vitamin B2 0.094mg 0.066mg Zucchini
Vitamin B3 0.451mg 1.274mg Dates
Vitamin B5 0.204mg 0.589mg Dates
Vitamin B6 0.163mg 0.165mg Dates
Folate 24µg 19µg Zucchini
Vitamin K 4.3µg 2.7µg Zucchini
Tryptophan 0.01mg 0.012mg Dates
Threonine 0.029mg 0.043mg Dates
Isoleucine 0.044mg 0.049mg Dates
Leucine 0.071mg 0.084mg Dates
Lysine 0.067mg 0.066mg Zucchini
Methionine 0.018mg 0.022mg Dates
Phenylalanine 0.043mg 0.05mg Dates
Valine 0.054mg 0.071mg Dates
Histidine 0.026mg 0.032mg Dates
Saturated Fat 0.084g 0.032g Dates
Monounsaturated Fat 0.011g 0.036g Dates
Polyunsaturated fat 0.091g 0.019g 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 Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Dates
Minerals Daily Need Coverage Score
12%
Zucchini
29%
Dates

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 60.85g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 27)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.6)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.052g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.