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  6. Zucchini vs. Mulberry

Zucchini vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between Zucchini and Mulberry?

  • Zucchini is higher in Vitamin B6, yet Mulberry is higher in Vitamin C, Iron, and Vitamin E .
  • Mulberry's daily need coverage for Vitamin C is 21% more.
  • Zucchini has 4 times more Folate than Mulberry. While Zucchini has 24µg of Folate, Mulberry has only 6µg.
  • The amount of Sugar in Zucchini is lower.

We used Squash, summer, zucchini, includes skin, raw and Mulberries, raw types in this article.

Infographic

Zucchini vs Mulberry 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
4
:
4
Mulberry
Mulberry
Contains more Potassium +34.5%
Contains less Sodium -20%
Contains more Zinc +166.7%
Contains more Calcium +143.8%
Contains more Iron +400%
Contains more Copper +13.2%
Contains more Selenium +200%
Equal in Magnesium - 18
Equal in Phosphorus - 38
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Potassium +34.5%
Contains less Sodium -20%
Contains more Zinc +166.7%
Contains more Calcium +143.8%
Contains more Iron +400%
Contains more Copper +13.2%
Contains more Selenium +200%
Equal in Magnesium - 18
Equal in Phosphorus - 38

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
5
:
5
Mulberry
Mulberry
Contains more Vitamin A +700%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B6 +226%
Contains more Folate +300%
Contains more Vitamin E +625%
Contains more Vitamin C +103.4%
Contains more Vitamin B3 +37.5%
Contains more Vitamin K +81.4%
Equal in Vitamin B2 - 0.101
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%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +700%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B6 +226%
Contains more Folate +300%
Contains more Vitamin E +625%
Contains more Vitamin C +103.4%
Contains more Vitamin B3 +37.5%
Contains more Vitamin K +81.4%
Equal in Vitamin B2 - 0.101

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Mulberry
Mulberry
Contains more Protein +19%
Contains more Fats +21.9%
Contains more Carbs +215.1%
Contains more Other +21.1%
Equal in Water - 87.68
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +19%
Contains more Fats +21.9%
Contains more Carbs +215.1%
Contains more Other +21.1%
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
3
Mulberry
Mulberry
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +272.7%
Contains more Polyunsaturated fat +127.5%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +272.7%
Contains more Polyunsaturated fat +127.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Mulberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Mulberry Opinion
Net carbs 2.11g 8.1g Mulberry
Protein 1.21g 1.44g Mulberry
Fats 0.32g 0.39g Mulberry
Carbs 3.11g 9.8g Mulberry
Calories 17kcal 43kcal Mulberry
Fructose 1.38g Zucchini
Sugar 2.5g 8.1g Zucchini
Fiber 1g 1.7g Mulberry
Calcium 16mg 39mg Mulberry
Iron 0.37mg 1.85mg Mulberry
Magnesium 18mg 18mg
Phosphorus 38mg 38mg
Potassium 261mg 194mg Zucchini
Sodium 8mg 10mg Zucchini
Zinc 0.32mg 0.12mg Zucchini
Copper 0.053mg 0.06mg Mulberry
Manganese 0.177mg Zucchini
Selenium 0.2µg 0.6µg Mulberry
Vitamin A 200IU 25IU Zucchini
Vitamin A RAE 10µg 1µg Zucchini
Vitamin E 0.12mg 0.87mg Mulberry
Vitamin C 17.9mg 36.4mg Mulberry
Vitamin B1 0.045mg 0.029mg Zucchini
Vitamin B2 0.094mg 0.101mg Mulberry
Vitamin B3 0.451mg 0.62mg Mulberry
Vitamin B5 0.204mg Zucchini
Vitamin B6 0.163mg 0.05mg Zucchini
Folate 24µg 6µg Zucchini
Vitamin K 4.3µg 7.8µg Mulberry
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
Saturated Fat 0.084g 0.027g Mulberry
Monounsaturated Fat 0.011g 0.041g Mulberry
Polyunsaturated fat 0.091g 0.207g Mulberry
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
18%
Mulberry
Minerals Daily Need Coverage Score
12%
Zucchini
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 5.6g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.057g)
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 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.

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.