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  6. Zucchini vs. Goat cheese

Zucchini vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between Zucchini and Goat cheese

  • Zucchini is richer in Vitamin C, yet Goat cheese is richer in Copper, Phosphorus, Vitamin B2, Vitamin A RAE, Calcium, and Iron.
  • Daily need coverage for Saturated Fat from Goat cheese is 103% higher.
  • Zucchini contains less Sodium.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Cheese, goat, semisoft type.

Infographic

Zucchini vs Goat cheese 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
3
:
7
Goat cheese
Goat cheese
Contains more Potassium +65.2%
Contains less Sodium -98.1%
Contains more Manganese +90.3%
Contains more Calcium +1762.5%
Contains more Iron +337.8%
Contains more Magnesium +61.1%
Contains more Phosphorus +886.8%
Contains more Zinc +106.3%
Contains more Copper +964.2%
Contains more Selenium +1800%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains more Potassium +65.2%
Contains less Sodium -98.1%
Contains more Manganese +90.3%
Contains more Calcium +1762.5%
Contains more Iron +337.8%
Contains more Magnesium +61.1%
Contains more Phosphorus +886.8%
Contains more Zinc +106.3%
Contains more Copper +964.2%
Contains more Selenium +1800%

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
5
:
7
Goat cheese
Goat cheese
Contains more Vitamin C +∞%
Contains more Vitamin B6 +171.7%
Contains more Folate +1100%
Contains more Vitamin K +72%
Contains more Vitamin A +632%
Contains more Vitamin E +116.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +619.1%
Contains more Vitamin B3 +154.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.19
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%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +171.7%
Contains more Folate +1100%
Contains more Vitamin K +72%
Contains more Vitamin A +632%
Contains more Vitamin E +116.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +619.1%
Contains more Vitamin B3 +154.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Goat cheese
Goat cheese
Contains more Carbs +2491.7%
Contains more Water +108.2%
Contains more Protein +1683.5%
Contains more Fats +9225%
Contains more Other +415.8%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more Carbs +2491.7%
Contains more Water +108.2%
Contains more Protein +1683.5%
Contains more Fats +9225%
Contains more Other +415.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Goat cheese
Goat cheese
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +61790.9%
Contains more Polyunsaturated fat +679.1%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +61790.9%
Contains more Polyunsaturated fat +679.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Goat cheese Opinion
Net carbs 2.11g 0.12g Zucchini
Protein 1.21g 21.58g Goat cheese
Fats 0.32g 29.84g Goat cheese
Carbs 3.11g 0.12g Zucchini
Calories 17kcal 364kcal Goat cheese
Fructose 1.38g Zucchini
Sugar 2.5g 0.12g Goat cheese
Fiber 1g 0g Zucchini
Calcium 16mg 298mg Goat cheese
Iron 0.37mg 1.62mg Goat cheese
Magnesium 18mg 29mg Goat cheese
Phosphorus 38mg 375mg Goat cheese
Potassium 261mg 158mg Zucchini
Sodium 8mg 415mg Zucchini
Zinc 0.32mg 0.66mg Goat cheese
Copper 0.053mg 0.564mg Goat cheese
Manganese 0.177mg 0.093mg Zucchini
Selenium 0.2µg 3.8µg Goat cheese
Vitamin A 200IU 1464IU Goat cheese
Vitamin A RAE 10µg 407µg Goat cheese
Vitamin E 0.12mg 0.26mg Goat cheese
Vitamin D 0IU 22IU Goat cheese
Vitamin D 0µg 0.5µg Goat cheese
Vitamin C 17.9mg 0mg Zucchini
Vitamin B1 0.045mg 0.072mg Goat cheese
Vitamin B2 0.094mg 0.676mg Goat cheese
Vitamin B3 0.451mg 1.148mg Goat cheese
Vitamin B5 0.204mg 0.19mg Zucchini
Vitamin B6 0.163mg 0.06mg Zucchini
Folate 24µg 2µg Zucchini
Vitamin B12 0µg 0.22µg Goat cheese
Vitamin K 4.3µg 2.5µg Zucchini
Tryptophan 0.01mg 0.227mg Goat cheese
Threonine 0.029mg 0.805mg Goat cheese
Isoleucine 0.044mg 0.893mg Goat cheese
Leucine 0.071mg 1.861mg Goat cheese
Lysine 0.067mg 1.549mg Goat cheese
Methionine 0.018mg 0.575mg Goat cheese
Phenylalanine 0.043mg 0.859mg Goat cheese
Valine 0.054mg 1.485mg Goat cheese
Histidine 0.026mg 0.589mg Goat cheese
Cholesterol 0mg 79mg Zucchini
Saturated Fat 0.084g 20.639g Zucchini
Monounsaturated Fat 0.011g 6.808g Goat cheese
Polyunsaturated fat 0.091g 0.709g Goat cheese
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 Goat cheese
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
30%
Goat cheese
Minerals Daily Need Coverage Score
12%
Zucchini
64%
Goat cheese

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 407mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 20.555g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.6)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Goat cheese
Goat cheese 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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.