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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Gratin Opinion
Calories 17kcal 132kcal Gratin
Protein 1.21g 5.06g Gratin
Fats 0.32g 7.59g Gratin
Vitamin C 17.9mg 9.9mg Zucchini
Net carbs 2.11g 9.47g Gratin
Carbs 3.11g 11.27g Gratin
Cholesterol 0mg 23mg Zucchini
Vitamin D 0IU 0IU
Iron 0.37mg 0.64mg Gratin
Calcium 16mg 119mg Gratin
Potassium 261mg 396mg Gratin
Magnesium 18mg 20mg Gratin
Sugar 2.5g g Gratin
Fiber 1g 1.8g Gratin
Copper 0.053mg 0.16mg Gratin
Zinc 0.32mg 0.69mg Gratin
Starch 0g g Zucchini
Phosphorus 38mg 113mg Gratin
Sodium 8mg 433mg Zucchini
Vitamin A 200IU 264IU Gratin
Vitamin E 0.12mg mg Zucchini
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.064mg Gratin
Vitamin B2 0.094mg 0.116mg Gratin
Vitamin B3 0.451mg 0.993mg Gratin
Vitamin B5 0.204mg 0.387mg Gratin
Vitamin B6 0.163mg 0.174mg Gratin
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Zucchini
Folate 24µg 11µg Zucchini
Trans Fat 0g g Gratin
Saturated Fat 0.084g 4.733g Zucchini
Monounsaturated Fat 0.011g 2.149g Gratin
Polyunsaturated fat 0.091g 0.276g Gratin
Tryptophan 0.01mg 0.07mg Gratin
Threonine 0.029mg 0.192mg Gratin
Isoleucine 0.044mg 0.284mg Gratin
Leucine 0.071mg 0.443mg Gratin
Lysine 0.067mg 0.381mg Gratin
Methionine 0.018mg 0.117mg Gratin
Phenylalanine 0.043mg 0.254mg Gratin
Valine 0.054mg 0.325mg Gratin
Histidine 0.026mg 0.151mg Gratin
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
7%
Zucchini
30%
Gratin
Carbohydrates
3%
Zucchini
11%
Gratin
Fats
1%
Zucchini
35%
Gratin

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 is lower in Sugar?
Gratin
Gratin is lower in Sugar (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 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

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 to 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.