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  6. Zucchini vs. Glutinous rice

Zucchini vs. Glutinous rice — In-Depth Nutrition Comparison

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Important differences between zucchini and glutinous rice

  • Zucchini has more vitamin C, vitamin B6, potassium, vitamin B2, and folate; however, glutinous rice has more selenium.
  • Zucchini's daily need coverage for vitamin C is 20% more.
  • Zucchini has 50 times more sugar than glutinous rice. Zucchini has 2.5g of sugar, while glutinous rice has 0.05g.
  • Glutinous rice has a higher glycemic index than zucchini.

The food varieties used in the comparison are Squash, summer, zucchini, includes skin, raw and Rice, white, glutinous, unenriched, cooked.

Infographic

Zucchini vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +2510%
Contains more IronIron +164.3%
Contains more PhosphorusPhosphorus +375%
Contains more ZincZinc +28.1%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +48%
Contains more SeleniumSelenium +2700%
~equal in Copper ~0.049mg

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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +623.1%
Contains more Vitamin B3Vitamin B3 +55.5%
Contains more Vitamin B6Vitamin B6 +526.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2300%
Contains more CholineCholine +352.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Glutinous rice DV% diff.
Vitamin C 17.9mg 0mg 20%
Vitamin B6 0.163mg 0.026mg 11%
Selenium 0.2µg 5.6µg 10%
Potassium 261mg 10mg 7%
Vitamin B2 0.094mg 0.013mg 6%
Folate 24µg 1µg 6%
Carbs 3.11g 21.09g 6%
Phosphorus 38mg 8mg 4%
Vitamin K 4.3µg 0µg 4%
Manganese 0.177mg 0.262mg 4%
Calories 17kcal 97kcal 4%
Iron 0.37mg 0.14mg 3%
Magnesium 18mg 5mg 3%
Fructose 1.38g 2%
Vitamin B1 0.045mg 0.02mg 2%
Protein 1.21g 2.02g 2%
Choline 9.5mg 2.1mg 1%
Zinc 0.32mg 0.41mg 1%
Vitamin A 10µg 0µg 1%
Vitamin E 0.12mg 0.04mg 1%
Calcium 16mg 2mg 1%
Vitamin B3 0.451mg 0.29mg 1%
Fats 0.32g 0.19g 0%
Net carbs 2.11g 20.09g N/A
Sugar 2.5g 0.05g N/A
Fiber 1g 1g 0%
Copper 0.053mg 0.049mg 0%
Sodium 8mg 5mg 0%
Vitamin B5 0.204mg 0.215mg 0%
Saturated fat 0.084g 0.039g 0%
Monounsaturated fat 0.011g 0.07g 0%
Polyunsaturated fat 0.091g 0.069g 0%
Tryptophan 0.01mg 0.023mg 0%
Threonine 0.029mg 0.072mg 0%
Isoleucine 0.044mg 0.087mg 0%
Leucine 0.071mg 0.167mg 0%
Lysine 0.067mg 0.073mg 0%
Methionine 0.018mg 0.047mg 0%
Phenylalanine 0.043mg 0.108mg 0%
Valine 0.054mg 0.123mg 0%
Histidine 0.026mg 0.047mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more FatsFats +68.4%
Contains more WaterWater +23.7%
Contains more OtherOther +714.3%
Contains more ProteinProtein +66.9%
Contains more CarbsCarbs +578.1%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +31.9%
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +536.4%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.