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  6. Zucchini vs. Marshmallow

Zucchini vs. Marshmallow — In-Depth Nutrition Comparison

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Summary of differences between zucchini and marshmallow

  • Marshmallow has less vitamin C, vitamin B6, potassium, manganese, vitamin B2, and folate than zucchini.
  • Zucchini covers your daily need for vitamin C, 20% more than marshmallow.
  • Zucchini has 95 times more choline than marshmallow. While zucchini has 9.5mg of choline, marshmallow has only 0.1mg.
  • The glycemic index of marshmallow is higher.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Candies, marshmallows.

Infographic

Zucchini vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +5120%
Contains more IronIron +60.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +375%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +2112.5%
Contains more CopperCopper +83%
Contains more SeleniumSelenium +750%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4400%
Contains more Vitamin B2Vitamin B2 +9300%
Contains more Vitamin B3Vitamin B3 +478.2%
Contains more Vitamin B5Vitamin B5 +3980%
Contains more Vitamin B6Vitamin B6 +5333.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2300%
Contains more CholineCholine +9400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Marshmallow DV% diff.
Carbs 3.11g 81.3g 26%
Vitamin C 17.9mg 0mg 20%
Calories 17kcal 318kcal 15%
Vitamin B6 0.163mg 0.003mg 12%
Potassium 261mg 5mg 8%
Manganese 0.177mg 0.008mg 7%
Vitamin B2 0.094mg 0.001mg 7%
Folate 24µg 1µg 6%
Copper 0.053mg 0.097mg 5%
Vitamin K 4.3µg 0µg 4%
Fiber 1g 0.1g 4%
Phosphorus 38mg 8mg 4%
Magnesium 18mg 2mg 4%
Vitamin B1 0.045mg 0.001mg 4%
Vitamin B5 0.204mg 0.005mg 4%
Zinc 0.32mg 0.04mg 3%
Sodium 8mg 80mg 3%
Selenium 0.2µg 1.7µg 3%
Vitamin B3 0.451mg 0.078mg 2%
Iron 0.37mg 0.23mg 2%
Fructose 1.38g 2%
Choline 9.5mg 0.1mg 2%
Calcium 16mg 3mg 1%
Protein 1.21g 1.8g 1%
Vitamin E 0.12mg 0mg 1%
Vitamin A 10µg 0µg 1%
Fats 0.32g 0.2g 0%
Net carbs 2.11g 81.2g N/A
Sugar 2.5g 57.56g N/A
Saturated fat 0.084g 0.056g 0%
Monounsaturated fat 0.011g 0.08g 0%
Polyunsaturated fat 0.091g 0.047g 0%
Tryptophan 0.01mg 0mg 0%
Threonine 0.029mg 0.035mg 0%
Isoleucine 0.044mg 0.028mg 0%
Leucine 0.071mg 0.066mg 0%
Lysine 0.067mg 0.077mg 0%
Methionine 0.018mg 0.015mg 0%
Phenylalanine 0.043mg 0.042mg 0%
Valine 0.054mg 0.05mg 0%
Histidine 0.026mg 0.017mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more FatsFats +60%
Contains more WaterWater +478%
Contains more OtherOther +90%
Contains more ProteinProtein +48.8%
Contains more CarbsCarbs +2514.1%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Poly. FatPolyunsaturated fat +93.6%
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +627.3%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.