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Zucchini vs Gratin - In-Depth Nutrition Comparison

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Significant differences between Zucchini and Gratin

  • Zucchini has more Vitamin C, however Gratin is richer in Copper, Phosphorus, Calcium and Vitamin A.
  • Gratin covers your daily Saturated Fat needs 23% more than Zucchini.
  • Gratin has 2 times less Vitamin C than Zucchini. Zucchini has 17.9mg of Vitamin C, while Gratin has 9.9mg.
  • Zucchini contains less Sodium.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Zucchini vs Gratin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Gratin
Contains less Sodium -98.2%
Contains more Iron +73%
Contains more Calcium +643.8%
Contains more Potassium +51.7%
Contains more Magnesium +11.1%
Contains more Copper +201.9%
Contains more Zinc +115.6%
Contains more Phosphorus +197.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Contains less Sodium -98.2%
Contains more Iron +73%
Contains more Calcium +643.8%
Contains more Potassium +51.7%
Contains more Magnesium +11.1%
Contains more Copper +201.9%
Contains more Zinc +115.6%
Contains more Phosphorus +197.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Gratin
Contains more Vitamin C +80.8%
Contains more Folate +118.2%
Contains more Vitamin A +32%
Contains more Vitamin B1 +42.2%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B3 +120.2%
Contains more Vitamin B5 +89.7%
Equal in Vitamin B6 - 0.174
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Contains more Vitamin C +80.8%
Contains more Folate +118.2%
Contains more Vitamin A +32%
Contains more Vitamin B1 +42.2%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B3 +120.2%
Contains more Vitamin B5 +89.7%
Equal in Vitamin B6 - 0.174

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Zucchini
15
Gratin
Mineral Summary Score
12
Zucchini
36
Gratin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Zucchini
30%
Gratin
Carbohydrates
3%
Zucchini
11%
Gratin
Fats
1%
Zucchini
35%
Gratin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Gratin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Zucchini Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 425mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 4.649g)
Which food contains less Sugars?
Gratin
Gratin contains less Sugars (difference - 2.5g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 15)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Zucchini Gratin Opinion
Calories 17 132 Gratin
Protein 1.21 5.06 Gratin
Fats 0.32 7.59 Gratin
Vitamin C 17.9 9.9 Zucchini
Carbs 3.11 11.27 Gratin
Cholesterol 0 23 Zucchini
Vitamin D 0 0
Iron 0.37 0.64 Gratin
Calcium 16 119 Gratin
Potassium 261 396 Gratin
Magnesium 18 20 Gratin
Sugars 2.5 Gratin
Fiber 1 1.8 Gratin
Copper 0.053 0.16 Gratin
Zinc 0.32 0.69 Gratin
Starch 0 Zucchini
Phosphorus 38 113 Gratin
Sodium 8 433 Zucchini
Vitamin A 200 264 Gratin
Vitamin E 0.12 Zucchini
Vitamin D 0 0
Vitamin B1 0.045 0.064 Gratin
Vitamin B2 0.094 0.116 Gratin
Vitamin B3 0.451 0.993 Gratin
Vitamin B5 0.204 0.387 Gratin
Vitamin B6 0.163 0.174 Gratin
Vitamin B12 0 0
Vitamin K 4.3 Zucchini
Folate 24 11 Zucchini
Trans Fat 0 Gratin
Saturated Fat 0.084 4.733 Zucchini
Monounsaturated Fat 0.011 2.149 Gratin
Polyunsaturated fat 0.091 0.276 Gratin
Tryptophan 0.01 0.07 Gratin
Threonine 0.029 0.192 Gratin
Isoleucine 0.044 0.284 Gratin
Leucine 0.071 0.443 Gratin
Lysine 0.067 0.381 Gratin
Methionine 0.018 0.117 Gratin
Phenylalanine 0.043 0.254 Gratin
Valine 0.054 0.325 Gratin
Histidine 0.026 0.151 Gratin
Fructose 1.38 Zucchini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.