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Zucchini vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between zucchini and mandarin oranges

  • Zucchini is higher in vitamin B6 and manganese, yet mandarin oranges are higher in vitamin C and vitamin A.
  • Zucchini contains 5 times more manganese than mandarin oranges. While zucchini contains 0.177mg of manganese, mandarin oranges contain only 0.039mg.
  • The amount of sugar in zucchini is lower.
  • The glycemic index of zucchini is lower.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Tangerines, (mandarin oranges), raw.

Infographic

Zucchini vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +57.2%
Contains more IronIron +146.7%
Contains more CopperCopper +26.2%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +90%
Contains more ManganeseManganese +353.8%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +131.3%
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% 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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B2Vitamin B2 +161.1%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B6Vitamin B6 +109%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +49.2%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +28.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.216mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +49.4%
Contains more WaterWater +11.3%
Contains more OtherOther +54.1%
Contains more CarbsCarbs +328.9%
~equal in Fats ~0.31g

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Poly. FatPolyunsaturated fat +40%
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +445.5%

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
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +12000%
Contains more GlucoseGlucose +99.1%
Contains more FructoseFructose +73.9%
~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.
Zucchini Mandarin orange
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Mandarin orange DV% diff.
Vitamin C 17.9mg 26.7mg 10%
Vitamin B6 0.163mg 0.078mg 7%
Manganese 0.177mg 0.039mg 6%
Vitamin B2 0.094mg 0.036mg 4%
Vitamin K 4.3µg 0µg 4%
Phosphorus 38mg 20mg 3%
Carbs 3.11g 13.34g 3%
Potassium 261mg 166mg 3%
Iron 0.37mg 0.15mg 3%
Vitamin A 10µg 34µg 3%
Fiber 1g 1.8g 3%
Folate 24µg 16µg 2%
Calories 17kcal 53kcal 2%
Zinc 0.32mg 0.07mg 2%
Calcium 16mg 37mg 2%
Copper 0.053mg 0.042mg 1%
Vitamin E 0.12mg 0.2mg 1%
Vitamin B1 0.045mg 0.058mg 1%
Protein 1.21g 0.81g 1%
Magnesium 18mg 12mg 1%
Fructose 1.38g 2.4g 1%
Fats 0.32g 0.31g 0%
Net carbs 2.11g 11.54g N/A
Sugar 2.5g 10.58g N/A
Sodium 8mg 2mg 0%
Selenium 0.2µg 0.1µg 0%
Vitamin B3 0.451mg 0.376mg 0%
Vitamin B5 0.204mg 0.216mg 0%
Saturated fat 0.084g 0.039g 0%
Choline 9.5mg 10.2mg 0%
Monounsaturated fat 0.011g 0.06g 0%
Polyunsaturated fat 0.091g 0.065g 0%
Tryptophan 0.01mg 0.002mg 0%
Threonine 0.029mg 0.016mg 0%
Isoleucine 0.044mg 0.017mg 0%
Leucine 0.071mg 0.028mg 0%
Lysine 0.067mg 0.032mg 0%
Methionine 0.018mg 0.002mg 0%
Phenylalanine 0.043mg 0.018mg 0%
Valine 0.054mg 0.021mg 0%
Histidine 0.026mg 0.011mg 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 Mandarin orange
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
14%
Mandarin orange
Minerals Daily Need Coverage Score
12%
Zucchini
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 8.08g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 0.045g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.