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  6. Zucchini vs. Halibut raw

Zucchini vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between zucchini and halibut raw

  • Zucchini is higher in vitamin C and manganese, yet halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and choline.
  • Halibut raw covers your daily vitamin D needs 183% more than zucchini.
  • The amount of saturated fat in zucchini is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Fish, halibut, Greenland, raw.

Infographic

Zucchini vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +433.3%
Contains more CopperCopper +76.7%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +1375%
Contains more MagnesiumMagnesium +44.4%
Contains more IronIron +78.4%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +331.6%
Contains more SeleniumSelenium +18150%
~equal in Potassium ~268mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +2300%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +232.6%
Contains more Vitamin B5Vitamin B5 +22.5%
Contains more Vitamin B6Vitamin B6 +157.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +550.5%

All nutrients comparison - raw data values

Nutrient Zucchini Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 0.2µg 36.5µg 66%
Vitamin B12 0µg 1µg 42%
Protein 1.21g 14.37g 26%
Fats 0.32g 13.84g 21%
Monounsaturated fat 0.011g 8.378g 21%
Vitamin C 17.9mg 0mg 20%
Vitamin B6 0.163mg 0.42mg 20%
Phosphorus 38mg 164mg 18%
Cholesterol 0mg 46mg 15%
Saturated fat 0.084g 2.419g 11%
Choline 9.5mg 61.8mg 10%
Polyunsaturated fat 0.091g 1.367g 9%
Calories 17kcal 186kcal 8%
Manganese 0.177mg 0.012mg 7%
Vitamin B3 0.451mg 1.5mg 7%
Folate 24µg 1µg 6%
Iron 0.37mg 0.66mg 4%
Vitamin E 0.12mg 0.73mg 4%
Fiber 1g 0g 4%
Vitamin K 4.3µg 0.1µg 4%
Sodium 8mg 80mg 3%
Copper 0.053mg 0.03mg 3%
Fructose 1.38g 2%
Magnesium 18mg 26mg 2%
Calcium 16mg 3mg 1%
Carbs 3.11g 0g 1%
Zinc 0.32mg 0.4mg 1%
Vitamin B2 0.094mg 0.08mg 1%
Vitamin B1 0.045mg 0.06mg 1%
Vitamin B5 0.204mg 0.25mg 1%
Net carbs 2.11g 0g N/A
Potassium 261mg 268mg 0%
Sugar 2.5g 0g N/A
Vitamin A 10µg 14µg 0%
Tryptophan 0.01mg 0.161mg 0%
Threonine 0.029mg 0.63mg 0%
Isoleucine 0.044mg 0.662mg 0%
Leucine 0.071mg 1.168mg 0%
Lysine 0.067mg 1.32mg 0%
Methionine 0.018mg 0.425mg 0%
Phenylalanine 0.043mg 0.561mg 0%
Valine 0.054mg 0.74mg 0%
Histidine 0.026mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - ALA 0.061g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.9%
Contains more ProteinProtein +1087.6%
Contains more FatsFats +4225%
Contains more OtherOther +166.7%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +76063.6%
Contains more Poly. FatPolyunsaturated fat +1402.2%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.