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Zucchini vs. Hamburger — In-Depth Nutrition Comparison

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What are the differences between zucchini and hamburgers?

  • Zucchini is higher in vitamin C, yet hamburgers are higher in vitamin B12, iron, vitamin B3, zinc, vitamin B1, and phosphorus.
  • Hamburgers' daily need coverage for vitamin B12 is 60% more.
  • The amount of sodium in zucchini is lower.
  • The glycemic index of zucchini is lower.

We used Squash, summer, zucchini, includes skin, raw and Fast foods, hamburger; double, regular, patty; plain types in this article.

Infographic

Zucchini vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more PotassiumPotassium +15.5%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +537.5%
Contains more IronIron +678.4%
Contains more CopperCopper +71.7%
Contains more ZincZinc +796.9%
Contains more PhosphorusPhosphorus +257.9%
Contains more ManganeseManganese +22.6%

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +382.2%
Contains more Vitamin B2Vitamin B2 +166%
Contains more Vitamin B3Vitamin B3 +1089.6%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +24.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~µg

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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +122.1%
Contains more ProteinProtein +1311.6%
Contains more FatsFats +4387.5%
Contains more CarbsCarbs +674.9%
Contains more OtherOther +214%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +49854.5%
Contains more Poly. FatPolyunsaturated fat +317.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Contains more SucroseSucrose +340%
Contains more FructoseFructose +47.1%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Glucose ~1.16g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Hamburger
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Hamburger DV% diff.
Vitamin B12 0µg 1.44µg 60%
Protein 1.21g 17.08g 32%
Vitamin B3 0.451mg 5.365mg 31%
Iron 0.37mg 2.88mg 31%
Zinc 0.32mg 2.87mg 23%
Saturated fat 0.084g 5.096g 23%
Fats 0.32g 14.36g 22%
Vitamin C 17.9mg 0mg 20%
Sodium 8mg 414mg 18%
Cholesterol 0mg 47mg 16%
Monounsaturated fat 0.011g 5.495g 14%
Vitamin B1 0.045mg 0.217mg 14%
Phosphorus 38mg 136mg 14%
Calories 17kcal 295kcal 14%
Vitamin B2 0.094mg 0.25mg 12%
Calcium 16mg 102mg 9%
Folate 24µg 56µg 8%
Carbs 3.11g 24.1g 7%
Copper 0.053mg 0.091mg 4%
Vitamin K 4.3µg 4%
Vitamin B6 0.163mg 0.203mg 3%
Polyunsaturated fat 0.091g 0.38g 2%
Vitamin B5 0.204mg 0.31mg 2%
Choline 9.5mg 2%
Manganese 0.177mg 0.217mg 2%
Potassium 261mg 226mg 1%
Fructose 1.38g 2.03g 1%
Vitamin E 0.12mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.11g 23.2g N/A
Magnesium 18mg 20mg 0%
Sugar 2.5g 4.15g N/A
Fiber 1g 0.9g 0%
Selenium 0.2µg 0%
Trans fat 0g 0.814g N/A
Tryptophan 0.01mg 0.206mg 0%
Threonine 0.029mg 0.666mg 0%
Isoleucine 0.044mg 0.716mg 0%
Leucine 0.071mg 1.319mg 0%
Lysine 0.067mg 1.226mg 0%
Methionine 0.018mg 0.37mg 0%
Phenylalanine 0.043mg 0.677mg 0%
Valine 0.054mg 0.823mg 0%
Histidine 0.026mg 0.505mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Hamburger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Zucchini
38%
Hamburger
Minerals Daily Need Coverage Score
12%
Zucchini
42%
Hamburger

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 406mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 5.012g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 51)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $0.4)
Which food is richer in minerals?
Hamburger
Hamburger 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

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.