Zucchini vs. Juice — In-Depth Nutrition Comparison
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What are the differences between zucchini and juice?
- Zucchini is higher in manganese and potassium, yet juice is higher in vitamin B3, vitamin B1, vitamin B6, and vitamin B2.
- Juice's daily need coverage for vitamin B3 is 28% more.
- Zucchini has 25 times more manganese than juice. While zucchini has 0.177mg of manganese, juice has only 0.007mg.
- The glycemic index of zucchini is lower.
We used Squash, summer, zucchini, includes skin, raw and Beverages, Orange juice drink types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +500% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +521.4% |
| Contains more IronIron | +236.4% |
| Contains more CopperCopper | +194.4% |
| Contains more ZincZinc | +1500% |
| Contains more PhosphorusPhosphorus | +850% |
| Contains more ManganeseManganese | +2428.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -75% |
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.
| Contains more Vitamin CVitamin C | +19.3% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B5Vitamin B5 | +240% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +744.4% |
| Contains more Vitamin B2Vitamin B2 | +357.4% |
| Contains more Vitamin B3Vitamin B3 | +1008.6% |
| Contains more Vitamin B6Vitamin B6 | +206.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +505% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +200% |
| Contains more CarbsCarbs | +331.2% |
~equal in
Water
~86.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +810% |
| Contains less Sat. FatSaturated fat | -100% |
~equal in
Monounsaturated fat
~0.01g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.045mg | 0.38mg | 28% |
| Vitamin B3 | 0.451mg | 5mg | 28% |
| Vitamin B2 | 0.094mg | 0.43mg | 26% |
| Vitamin B6 | 0.163mg | 0.5mg | 26% |
| Manganese | 0.177mg | 0.007mg | 7% |
| Potassium | 261mg | 42mg | 6% |
| Phosphorus | 38mg | 4mg | 5% |
| Folate | 24µg | 4µg | 5% |
| Copper | 0.053mg | 0.018mg | 4% |
| Vitamin K | 4.3µg | 0µg | 4% |
| Magnesium | 18mg | 3mg | 4% |
| Iron | 0.37mg | 0.11mg | 3% |
| Fiber | 1g | 0.2g | 3% |
| Zinc | 0.32mg | 0.02mg | 3% |
| Carbs | 3.11g | 13.41g | 3% |
| Vitamin B5 | 0.204mg | 0.06mg | 3% |
| Vitamin C | 17.9mg | 15mg | 3% |
| Choline | 9.5mg | 2% | |
| Fructose | 1.38g | 2% | |
| Protein | 1.21g | 0.2g | 2% |
| Calories | 17kcal | 54kcal | 2% |
| Vitamin A | 10µg | 2µg | 1% |
| Calcium | 16mg | 2mg | 1% |
| Polyunsaturated fat | 0.091g | 0.01g | 1% |
| Vitamin E | 0.12mg | 0.02mg | 1% |
| Fats | 0.32g | 0g | 0% |
| Net carbs | 2.11g | 13.21g | N/A |
| Sugar | 2.5g | 9.36g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Selenium | 0.2µg | 0µg | 0% |
| Saturated fat | 0.084g | 0g | 0% |
| Monounsaturated fat | 0.011g | 0.01g | 0% |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.044mg | 0% | |
| Leucine | 0.071mg | 0% | |
| Lysine | 0.067mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.054mg | 0% | |
| Histidine | 0.026mg | 0% | |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
12%
2%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 6.86g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food contains less Sodium?
Juice contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Juice is lower in Saturated fat (difference - 0.084g)
Which food is cheaper?
Juice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)