Zucchini vs. Lettuce — In-Depth Nutrition Comparison
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Significant differences between zucchini and lettuce
- Zucchini has more vitamin C and vitamin B6; however, lettuce is richer in vitamin A, vitamin K, and iron.
- Lettuce covers your daily vitamin A needs 144% more than zucchini.
- Lettuce has 3 times less sugar than zucchini. Zucchini has 2.5g of sugar, while lettuce has 0.78g.
- Lettuce has a higher glycemic index. The glycemic index of lettuce is 32, while the glycemic index of zucchini is 15.
Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Lettuce, green leaf, raw.
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 | +38.5% |
| Contains more PotassiumPotassium | +34.5% |
| Contains more CopperCopper | +82.8% |
| Contains more ZincZinc | +77.8% |
| Contains more PhosphorusPhosphorus | +31% |
| Contains less SodiumSodium | -71.4% |
| Contains more CalciumCalcium | +125% |
| Contains more IronIron | +132.4% |
| Contains more ManganeseManganese | +41.2% |
| Contains more SeleniumSelenium | +200% |
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 | +94.6% |
| Contains more Vitamin B2Vitamin B2 | +17.5% |
| Contains more Vitamin B3Vitamin B3 | +20.3% |
| Contains more Vitamin B5Vitamin B5 | +52.2% |
| Contains more Vitamin B6Vitamin B6 | +81.1% |
| Contains more Vitamin AVitamin A | +3600% |
| Contains more Vitamin EVitamin E | +83.3% |
| Contains more Vitamin B1Vitamin B1 | +55.6% |
| Contains more Vitamin KVitamin K | +2837.2% |
| Contains more FolateFolate | +58.3% |
| Contains more CholineCholine | +43.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +113.3% |
| Contains more ProteinProtein | +12.4% |
| Contains more OtherOther | +12.3% |
~equal in
Carbs
~2.87g
~equal in
Water
~94.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +83.3% |
| Contains less Sat. FatSaturated fat | -76.2% |
~equal in
Polyunsaturated fat
~0.082g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +197.2% |
| Contains more FructoseFructose | +220.9% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 4.3µg | 126.3µg | 102% |
| Vitamin A | 10µg | 370µg | 40% |
| Vitamin C | 17.9mg | 9.2mg | 10% |
| Vitamin B6 | 0.163mg | 0.09mg | 6% |
| Iron | 0.37mg | 0.86mg | 6% |
| Folate | 24µg | 38µg | 4% |
| Manganese | 0.177mg | 0.25mg | 3% |
| Copper | 0.053mg | 0.029mg | 3% |
| Vitamin B1 | 0.045mg | 0.07mg | 2% |
| Calcium | 16mg | 36mg | 2% |
| Potassium | 261mg | 194mg | 2% |
| Sodium | 8mg | 28mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Vitamin E | 0.12mg | 0.22mg | 1% |
| Vitamin B2 | 0.094mg | 0.08mg | 1% |
| Phosphorus | 38mg | 29mg | 1% |
| Zinc | 0.32mg | 0.18mg | 1% |
| Vitamin B5 | 0.204mg | 0.134mg | 1% |
| Magnesium | 18mg | 13mg | 1% |
| Choline | 9.5mg | 13.6mg | 1% |
| Fructose | 1.38g | 0.43g | 1% |
| Fiber | 1g | 1.3g | 1% |
| Calories | 17kcal | 15kcal | 0% |
| Protein | 1.21g | 1.36g | 0% |
| Fats | 0.32g | 0.15g | 0% |
| Carbs | 3.11g | 2.87g | 0% |
| Net carbs | 2.11g | 1.57g | N/A |
| Sugar | 2.5g | 0.78g | N/A |
| Vitamin B3 | 0.451mg | 0.375mg | 0% |
| Saturated fat | 0.084g | 0.02g | 0% |
| Monounsaturated fat | 0.011g | 0.006g | 0% |
| Polyunsaturated fat | 0.091g | 0.082g | 0% |
| Tryptophan | 0.01mg | 0.009mg | 0% |
| Threonine | 0.029mg | 0.059mg | 0% |
| Isoleucine | 0.044mg | 0.084mg | 0% |
| Leucine | 0.071mg | 0.079mg | 0% |
| Lysine | 0.067mg | 0.084mg | 0% |
| Methionine | 0.018mg | 0.016mg | 0% |
| Phenylalanine | 0.043mg | 0.055mg | 0% |
| Valine | 0.054mg | 0.07mg | 0% |
| Histidine | 0.026mg | 0.022mg | 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%
45%
Minerals Daily Need Coverage Score
12%
14%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini is cheaper (difference - $0.1)
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.064g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.