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  6. Zucchini vs. Fruit salad

Zucchini vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between zucchini and fruit salad

  • Zucchini has more vitamin C, vitamin B6, vitamin B2, and folate; however, fruit salad is richer in vitamin A.
  • Zucchini covers your daily vitamin C needs 16% more than fruit salad.
  • Fruit salad has 8 times less folate than zucchini. Zucchini has 24µg of folate, while fruit salad has 3µg.
  • Fruit salad has a higher glycemic index. The glycemic index of fruit salad is 54, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Zucchini vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +125%
Contains more IronIron +48%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +171.4%
Contains more ManganeseManganese +17.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -37.5%
~equal in Copper ~0.05mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +442.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +309.1%
Contains more Vitamin B2Vitamin B2 +571.4%
Contains more Vitamin B3Vitamin B3 +26.7%
Contains more Vitamin B5Vitamin B5 +284.9%
Contains more Vitamin B6Vitamin B6 +503.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Fruit salad DV% diff.
Vitamin C 17.9mg 3.3mg 16%
Vitamin B6 0.163mg 0.027mg 10%
Vitamin B2 0.094mg 0.014mg 6%
Folate 24µg 3µg 5%
Vitamin K 4.3µg 4%
Potassium 261mg 116mg 4%
Phosphorus 38mg 14mg 3%
Carbs 3.11g 13.05g 3%
Vitamin B5 0.204mg 0.053mg 3%
Vitamin B1 0.045mg 0.011mg 3%
Fructose 1.38g 2%
Choline 9.5mg 2%
Vitamin A 10µg 30µg 2%
Calories 17kcal 50kcal 2%
Iron 0.37mg 0.25mg 2%
Zinc 0.32mg 0.14mg 2%
Magnesium 18mg 8mg 2%
Polyunsaturated fat 0.091g 0.011g 1%
Vitamin E 0.12mg 1%
Manganese 0.177mg 0.151mg 1%
Protein 1.21g 0.51g 1%
Vitamin B3 0.451mg 0.356mg 1%
Calcium 16mg 11mg 1%
Fats 0.32g 0.03g 0%
Net carbs 2.11g 12.05g N/A
Sugar 2.5g N/A
Fiber 1g 1g 0%
Copper 0.053mg 0.05mg 0%
Sodium 8mg 5mg 0%
Selenium 0.2µg 0%
Saturated fat 0.084g 0.004g 0%
Monounsaturated fat 0.011g 0.005g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +137.3%
Contains more FatsFats +966.7%
Contains more OtherOther +119.2%
Contains more CarbsCarbs +319.6%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +727.3%
Contains less Sat. FatSaturated fat -95.2%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.