Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Zucchini vs. Juice — In-Depth Nutrition Comparison

Compare

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.

We used Squash, summer, zucchini, includes skin, raw and Beverages, Orange juice drink types in this article.

Infographic

Zucchini vs Juice 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%
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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.
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% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Juice
4
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 50% 2.6% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +19.3%
Contains more Vitamin AVitamin A +354.5%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
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
45% 6% 49%
Saturated Fat: Sat. Fat 0.084 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Juice
1
50% 50%
Saturated Fat: Sat. Fat 0 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
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.
Zucchini Juice
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Juice Opinion
Calories 17kcal 54kcal Juice
Protein 1.21g 0.2g Zucchini
Fats 0.32g 0g Zucchini
Vitamin C 17.9mg 15mg Zucchini
Net carbs 2.11g 13.21g Juice
Carbs 3.11g 13.41g Juice
Magnesium 18mg 3mg Zucchini
Calcium 16mg 2mg Zucchini
Potassium 261mg 42mg Zucchini
Iron 0.37mg 0.11mg Zucchini
Sugar 2.5g 9.36g Zucchini
Fiber 1g 0.2g Zucchini
Copper 0.053mg 0.018mg Zucchini
Zinc 0.32mg 0.02mg Zucchini
Phosphorus 38mg 4mg Zucchini
Sodium 8mg 2mg Juice
Vitamin A 200IU 44IU Zucchini
Vitamin A 10µg 2µg Zucchini
Vitamin E 0.12mg 0.02mg Zucchini
Manganese 0.177mg 0.007mg Zucchini
Selenium 0.2µg 0µg Zucchini
Vitamin B1 0.045mg 0.38mg Juice
Vitamin B2 0.094mg 0.43mg Juice
Vitamin B3 0.451mg 5mg Juice
Vitamin B5 0.204mg 0.06mg Zucchini
Vitamin B6 0.163mg 0.5mg Juice
Vitamin K 4.3µg 0µg Zucchini
Folate 24µg 4µg Zucchini
Choline 9.5mg Zucchini
Saturated Fat 0.084g 0g Juice
Monounsaturated Fat 0.011g 0.01g Zucchini
Polyunsaturated fat 0.091g 0.01g Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Fructose 1.38g Zucchini
Omega-3 - ALA 0.061g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
36%
Juice
Minerals Daily Need Coverage Score
12%
Zucchini
2%
Juice

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 6.86g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Juice
Juice is lower in Saturated Fat (difference - 0.084g)
Which food is cheaper?
Juice
Juice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.