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Zucchini vs. Fast food — In-Depth Nutrition Comparison

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The main differences between zucchini and fast food

  • Zucchini is richer in vitamin C, yet fast food is richer in vitamin B12, selenium, iron, vitamin B3, vitamin B1, vitamin B2, and zinc.
  • Daily need coverage for vitamin B12 for fast food is 37% higher.
  • Zucchini contains less sodium.
  • Zucchini has a lower glycemic index than fast food.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Fast foods, hamburger; single, regular patty; plain.

Infographic

Zucchini vs Fast food 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more PotassiumPotassium +32.5%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +287.5%
Contains more IronIron +727%
Contains more CopperCopper +128.3%
Contains more ZincZinc +687.5%
Contains more PhosphorusPhosphorus +252.6%
Contains more ManganeseManganese +101.7%
Contains more SeleniumSelenium +10050%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +604.4%
Contains more Vitamin B2Vitamin B2 +286.2%
Contains more Vitamin B3Vitamin B3 +1145.5%
Contains more Vitamin B5Vitamin B5 +159.8%
Contains more Vitamin B6Vitamin B6 +30.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +14%
Contains more FolateFolate +233.3%
Contains more CholineCholine +262.1%
~equal in Vitamin A ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more WaterWater +146.5%
Contains more ProteinProtein +1265.3%
Contains more FatsFats +3653.1%
Contains more CarbsCarbs +912.9%
Contains more OtherOther +166.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +43854.5%
Contains more Poly. FatPolyunsaturated fat +1746.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +91.6%
Contains more FructoseFructose +64.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Zucchini Fast food
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Zucchini Fast food DV% diff.
Selenium 0.2µg 20.3µg 37%
Vitamin B12 0µg 0.89µg 37%
Iron 0.37mg 3.06mg 34%
Vitamin B3 0.451mg 5.617mg 32%
Protein 1.21g 16.52g 31%
Vitamin B1 0.045mg 0.317mg 23%
Vitamin B2 0.094mg 0.363mg 21%
Zinc 0.32mg 2.52mg 20%
Vitamin C 17.9mg 0mg 20%
Saturated fat 0.084g 4.493g 20%
Fats 0.32g 12.01g 18%
Folate 24µg 80µg 14%
Phosphorus 38mg 134mg 14%
Sodium 8mg 331mg 14%
Calories 17kcal 297kcal 14%
Monounsaturated fat 0.011g 4.835g 12%
Polyunsaturated fat 0.091g 1.68g 11%
Cholesterol 0mg 33mg 11%
Starch 0g 22.87g 9%
Carbs 3.11g 31.5g 9%
Manganese 0.177mg 0.357mg 8%
Copper 0.053mg 0.121mg 8%
Vitamin B5 0.204mg 0.53mg 7%
Calcium 16mg 62mg 5%
Choline 9.5mg 34.4mg 5%
Vitamin B6 0.163mg 0.212mg 4%
Fiber 1g 1.7g 3%
Magnesium 18mg 27mg 2%
Vitamin E 0.12mg 0.38mg 2%
Potassium 261mg 197mg 2%
Vitamin K 4.3µg 4.9µg 1%
Fructose 1.38g 2.27g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 2.11g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.5g 4.88g N/A
Vitamin A 10µg 9µg 0%
Trans fat 0g 0.514g N/A
Tryptophan 0.01mg 0.144mg 0%
Threonine 0.029mg 0.46mg 0%
Isoleucine 0.044mg 0.642mg 0%
Leucine 0.071mg 1.13mg 0%
Lysine 0.067mg 0.785mg 0%
Methionine 0.018mg 0.306mg 0%
Phenylalanine 0.043mg 0.67mg 0%
Valine 0.054mg 0.728mg 0%
Histidine 0.026mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.061g 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0g 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 0.03g 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Fast food
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Zucchini
43%
Fast food
Minerals Daily Need Coverage Score
12%
Zucchini
54%
Fast food

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 323mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 4.409g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 51)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.4)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.