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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, calcium, vitamin A, and iron.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Zucchini contains less sodium.
  • Goat cheese has a lower glycemic index than zucchini.

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.
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +65.2%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +90.3%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +1762.5%
Contains more IronIron +337.8%
Contains more CopperCopper +964.2%
Contains more ZincZinc +106.3%
Contains more PhosphorusPhosphorus +886.8%
Contains more SeleniumSelenium +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.
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +171.7%
Contains more Vitamin KVitamin K +72%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +3970%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +619.1%
Contains more Vitamin B3Vitamin B3 +154.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.1%
~equal in Vitamin B5 ~0.19mg

All nutrients comparison - raw data values

Nutrient Zucchini Goat cheese DV% diff.
Saturated fat 0.084g 20.639g 93%
Copper 0.053mg 0.564mg 57%
Phosphorus 38mg 375mg 48%
Fats 0.32g 29.84g 45%
Vitamin B2 0.094mg 0.676mg 45%
Vitamin A 10µg 407µg 44%
Protein 1.21g 21.58g 41%
Calcium 16mg 298mg 28%
Cholesterol 0mg 79mg 26%
Vitamin C 17.9mg 0mg 20%
Sodium 8mg 415mg 18%
Calories 17kcal 364kcal 17%
Monounsaturated fat 0.011g 6.808g 17%
Iron 0.37mg 1.62mg 16%
Vitamin B12 0µg 0.22µg 9%
Vitamin B6 0.163mg 0.06mg 8%
Selenium 0.2µg 3.8µg 7%
Folate 24µg 2µg 6%
Fiber 1g 0g 4%
Manganese 0.177mg 0.093mg 4%
Polyunsaturated fat 0.091g 0.709g 4%
Vitamin B3 0.451mg 1.148mg 4%
Zinc 0.32mg 0.66mg 3%
Potassium 261mg 158mg 3%
Magnesium 18mg 29mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Fructose 1.38g 2%
Vitamin B1 0.045mg 0.072mg 2%
Vitamin K 4.3µg 2.5µg 2%
Choline 9.5mg 15.4mg 1%
Vitamin E 0.12mg 0.26mg 1%
Carbs 3.11g 0.12g 1%
Net carbs 2.11g 0.12g N/A
Sugar 2.5g 0.12g N/A
Vitamin B5 0.204mg 0.19mg 0%
Tryptophan 0.01mg 0.227mg 0%
Threonine 0.029mg 0.805mg 0%
Isoleucine 0.044mg 0.893mg 0%
Leucine 0.071mg 1.861mg 0%
Lysine 0.067mg 1.549mg 0%
Methionine 0.018mg 0.575mg 0%
Phenylalanine 0.043mg 0.859mg 0%
Valine 0.054mg 1.485mg 0%
Histidine 0.026mg 0.589mg 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
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 CarbsCarbs +2491.7%
Contains more WaterWater +108.2%
Contains more ProteinProtein +1683.5%
Contains more FatsFats +9225%
Contains more OtherOther +415.8%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +61790.9%
Contains more Poly. FatPolyunsaturated fat +679.1%

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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. 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.