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Zucchini vs. French toast — In-Depth Nutrition Comparison

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What are the main differences between zucchini and french toast?

  • Zucchini is richer in vitamin C, while french toast is higher in selenium, vitamin B2, iron, vitamin B1, vitamin B12, and phosphorus.
  • French toast's daily need coverage for cholesterol is 39% higher.
  • French toast has 60 times less vitamin C than zucchini. Zucchini has 17.9mg of vitamin C, while french toast has 0.3mg.
  • Zucchini is lower in saturated fat.
  • French toast has a higher glycemic index (67) than zucchini (15).

We used Squash, summer, zucchini, includes skin, raw and French toast, prepared from recipe, made with low fat (2%) milk types in this comparison.

Infographic

Zucchini vs French toast 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.
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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more PotassiumPotassium +94.8%
Contains less SodiumSodium -98.3%
Contains more CalciumCalcium +525%
Contains more IronIron +351.4%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +207.9%
Contains more SeleniumSelenium +9950%
~equal in Magnesium ~17mg
~equal in Copper ~0.058mg
~equal in Manganese ~0.188mg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +5866.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +120.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1140%
Contains more Vitamin B1Vitamin B1 +353.3%
Contains more Vitamin B2Vitamin B2 +241.5%
Contains more Vitamin B3Vitamin B3 +261%
Contains more Vitamin B5Vitamin B5 +169.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +79.2%
~equal in Vitamin D ~µg

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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +73.3%
Contains more ProteinProtein +536.4%
Contains more FatsFats +3275%
Contains more CarbsCarbs +703.9%
Contains more OtherOther +215.8%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +41027.3%
Contains more Poly. FatPolyunsaturated fat +2750.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini French toast DV% diff.
Cholesterol 0mg 116mg 39%
Selenium 0.2µg 20.1µg 36%
Vitamin C 17.9mg 0.3mg 20%
Sodium 8mg 479mg 20%
Polyunsaturated fat 0.091g 2.594g 17%
Vitamin B2 0.094mg 0.321mg 17%
Fats 0.32g 10.8g 16%
Iron 0.37mg 1.67mg 16%
Vitamin B1 0.045mg 0.204mg 13%
Protein 1.21g 7.7g 13%
Vitamin A 10µg 124µg 13%
Vitamin B12 0µg 0.31µg 13%
Saturated fat 0.084g 2.723g 12%
Phosphorus 38mg 117mg 11%
Monounsaturated fat 0.011g 4.524g 11%
Calories 17kcal 229kcal 11%
Calcium 16mg 100mg 8%
Vitamin B5 0.204mg 0.549mg 7%
Vitamin B6 0.163mg 0.074mg 7%
Vitamin B3 0.451mg 1.628mg 7%
Carbs 3.11g 25g 7%
Folate 24µg 43µg 5%
Potassium 261mg 134mg 4%
Fiber 1g 4%
Vitamin K 4.3µg 4%
Zinc 0.32mg 0.67mg 3%
Fructose 1.38g 2%
Choline 9.5mg 2%
Copper 0.053mg 0.058mg 1%
Vitamin E 0.12mg 1%
Net carbs 2.11g 25g N/A
Magnesium 18mg 17mg 0%
Sugar 2.5g N/A
Manganese 0.177mg 0.188mg 0%
Tryptophan 0.01mg 0.094mg 0%
Threonine 0.029mg 0.305mg 0%
Isoleucine 0.044mg 0.375mg 0%
Leucine 0.071mg 0.621mg 0%
Lysine 0.067mg 0.413mg 0%
Methionine 0.018mg 0.188mg 0%
Phenylalanine 0.043mg 0.389mg 0%
Valine 0.054mg 0.419mg 0%
Histidine 0.026mg 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini French toast
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
25%
French toast
Minerals Daily Need Coverage Score
12%
Zucchini
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 471mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 2.639g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 52)
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 2.5g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $0.4)
Which food is richer in minerals?
French toast
French toast is relatively richer in minerals
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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.