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  6. Zucchini vs. Corn raw

Zucchini vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between Zucchini and Corn raw

  • Zucchini is richer in Vitamin C, and Vitamin B6, yet Corn raw is richer in Vitamin B5, Vitamin B1, Vitamin B3, and Phosphorus.
  • Daily need coverage for Vitamin C from Zucchini is 12% higher.
  • Zucchini contains 2 times more Vitamin B6 than Corn raw. Zucchini contains 0.163mg of Vitamin B6, while Corn raw contains 0.093mg.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Corn, sweet, yellow, raw.

Infographic

Zucchini vs Corn 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.
Zucchini
Zucchini
3
:
7
Corn raw
Corn raw
Contains more Calcium +700%
Contains less Sodium -46.7%
Contains more Iron +40.5%
Contains more Magnesium +105.6%
Contains more Phosphorus +134.2%
Contains more Zinc +43.8%
Contains more Selenium +200%
Equal in Potassium - 270
Equal in Copper - 0.054
Equal in Manganese - 0.163
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +700%
Contains less Sodium -46.7%
Contains more Iron +40.5%
Contains more Magnesium +105.6%
Contains more Phosphorus +134.2%
Contains more Zinc +43.8%
Contains more Selenium +200%
Equal in Potassium - 270
Equal in Copper - 0.054
Equal in Manganese - 0.163

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.
Zucchini
Zucchini
6
:
4
Corn raw
Corn raw
Contains more Vitamin E +71.4%
Contains more Vitamin C +163.2%
Contains more Vitamin B2 +70.9%
Contains more Vitamin B6 +75.3%
Contains more Vitamin K +1333.3%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B3 +292.5%
Contains more Vitamin B5 +251.5%
Contains more Folate +75%
Equal in Vitamin A - 187
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +71.4%
Contains more Vitamin C +163.2%
Contains more Vitamin B2 +70.9%
Contains more Vitamin B6 +75.3%
Contains more Vitamin K +1333.3%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B3 +292.5%
Contains more Vitamin B5 +251.5%
Contains more Folate +75%
Equal in Vitamin A - 187

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Corn raw
Corn raw
Contains more Water +24.6%
Contains more Protein +170.2%
Contains more Fats +321.9%
Contains more Carbs +501.3%
Contains more Other +10.5%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Water +24.6%
Contains more Protein +170.2%
Contains more Fats +321.9%
Contains more Carbs +501.3%
Contains more Other +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -74.2%
Contains more Monounsaturated Fat +3827.3%
Contains more Polyunsaturated fat +435.2%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -74.2%
Contains more Monounsaturated Fat +3827.3%
Contains more Polyunsaturated fat +435.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
4
Corn raw
Corn raw
Contains more Starch +∞%
Contains more Sucrose +1680%
Contains more Glucose +220.6%
Contains more Fructose +40.6%
Zucchini
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
Corn raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1680%
Contains more Glucose +220.6%
Contains more Fructose +40.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Corn raw
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Corn raw Opinion
Net carbs 2.11g 16.7g Corn raw
Protein 1.21g 3.27g Corn raw
Fats 0.32g 1.35g Corn raw
Carbs 3.11g 18.7g Corn raw
Calories 17kcal 86kcal Corn raw
Starch 0g 5.7g Corn raw
Fructose 1.38g 1.94g Corn raw
Sugar 2.5g 6.26g Zucchini
Fiber 1g 2g Corn raw
Calcium 16mg 2mg Zucchini
Iron 0.37mg 0.52mg Corn raw
Magnesium 18mg 37mg Corn raw
Phosphorus 38mg 89mg Corn raw
Potassium 261mg 270mg Corn raw
Sodium 8mg 15mg Zucchini
Zinc 0.32mg 0.46mg Corn raw
Copper 0.053mg 0.054mg Corn raw
Manganese 0.177mg 0.163mg Zucchini
Selenium 0.2µg 0.6µg Corn raw
Vitamin A 200IU 187IU Zucchini
Vitamin A RAE 10µg 9µg Zucchini
Vitamin E 0.12mg 0.07mg Zucchini
Vitamin C 17.9mg 6.8mg Zucchini
Vitamin B1 0.045mg 0.155mg Corn raw
Vitamin B2 0.094mg 0.055mg Zucchini
Vitamin B3 0.451mg 1.77mg Corn raw
Vitamin B5 0.204mg 0.717mg Corn raw
Vitamin B6 0.163mg 0.093mg Zucchini
Folate 24µg 42µg Corn raw
Vitamin K 4.3µg 0.3µg Zucchini
Tryptophan 0.01mg 0.023mg Corn raw
Threonine 0.029mg 0.129mg Corn raw
Isoleucine 0.044mg 0.129mg Corn raw
Leucine 0.071mg 0.348mg Corn raw
Lysine 0.067mg 0.137mg Corn raw
Methionine 0.018mg 0.067mg Corn raw
Phenylalanine 0.043mg 0.15mg Corn raw
Valine 0.054mg 0.185mg Corn raw
Histidine 0.026mg 0.089mg Corn raw
Saturated Fat 0.084g 0.325g Zucchini
Monounsaturated Fat 0.011g 0.432g Corn raw
Polyunsaturated fat 0.091g 0.487g Corn raw
Omega-6 - Linoleic acid 0.03g 0.468g Corn raw
Omega-3 - ALA 0.061g 0.014g Zucchini

Which food is preferable for your diet?

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

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
16%
Zucchini
18%
Corn raw
Minerals Daily Need Coverage Score
12%
Zucchini
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.241g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 37)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.8)
Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.