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Zucchini vs. Nectarine — In-Depth Nutrition Comparison

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How are zucchini and nectarine different?

  • Zucchini is higher than nectarine in vitamin C, vitamin B6, manganese, and vitamin B2.
  • Zucchini covers your daily need for vitamin C, 14% more than nectarine.
  • Zucchini contains 7 times more vitamin B6 than nectarine. Zucchini contains 0.163mg of vitamin B6, while nectarine contains 0.025mg.
  • Nectarine has a higher glycemic index (43) than zucchini (15).

Squash, summer, zucchini, includes skin, raw and Nectarines, raw types were used in this article.

Infographic

Zucchini vs Nectarine 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.
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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +29.9%
Contains more IronIron +32.1%
Contains more ZincZinc +88.2%
Contains more PhosphorusPhosphorus +46.2%
Contains more ManganeseManganese +227.8%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +62.3%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +231.5%
Contains more Vitamin B1Vitamin B1 +32.4%
Contains more Vitamin B2Vitamin B2 +248.1%
Contains more Vitamin B6Vitamin B6 +552%
Contains more Vitamin KVitamin K +95.5%
Contains more FolateFolate +380%
Contains more CholineCholine +53.2%
Contains more Vitamin AVitamin A +70%
Contains more Vitamin EVitamin E +541.7%
Contains more Vitamin B3Vitamin B3 +149.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.185mg
~equal in Vitamin B12 ~0µg

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +14.2%
Contains more OtherOther +18.8%
Contains more CarbsCarbs +239.2%
~equal in Fats ~0.32g
~equal in Water ~87.59g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -70.2%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +24.2%

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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +9640%
Contains more GlucoseGlucose +46.7%
~equal in Fructose ~1.37g
~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 Nectarine
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Nectarine DV% diff.
Vitamin C 17.9mg 5.4mg 14%
Vitamin B6 0.163mg 0.025mg 11%
Vitamin B2 0.094mg 0.027mg 5%
Folate 24µg 5µg 5%
Manganese 0.177mg 0.054mg 5%
Vitamin E 0.12mg 0.77mg 4%
Vitamin B3 0.451mg 1.125mg 4%
Copper 0.053mg 0.086mg 4%
Fiber 1g 1.7g 3%
Carbs 3.11g 10.55g 2%
Magnesium 18mg 9mg 2%
Vitamin K 4.3µg 2.2µg 2%
Potassium 261mg 201mg 2%
Phosphorus 38mg 26mg 2%
Choline 9.5mg 6.2mg 1%
Vitamin B1 0.045mg 0.034mg 1%
Calories 17kcal 44kcal 1%
Vitamin A 10µg 17µg 1%
Zinc 0.32mg 0.17mg 1%
Iron 0.37mg 0.28mg 1%
Calcium 16mg 6mg 1%
Protein 1.21g 1.06g 0%
Fats 0.32g 0.32g 0%
Net carbs 2.11g 8.85g N/A
Sugar 2.5g 7.89g N/A
Starch 0g 0.07g 0%
Sodium 8mg 0mg 0%
Selenium 0.2µg 0µg 0%
Vitamin B5 0.204mg 0.185mg 0%
Saturated fat 0.084g 0.025g 0%
Monounsaturated fat 0.011g 0.088g 0%
Polyunsaturated fat 0.091g 0.113g 0%
Tryptophan 0.01mg 0.005mg 0%
Threonine 0.029mg 0.009mg 0%
Isoleucine 0.044mg 0.009mg 0%
Leucine 0.071mg 0.014mg 0%
Lysine 0.067mg 0.016mg 0%
Methionine 0.018mg 0.006mg 0%
Phenylalanine 0.043mg 0.021mg 0%
Valine 0.054mg 0.013mg 0%
Histidine 0.026mg 0.008mg 0%
Fructose 1.38g 1.37g 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 Nectarine
Low Calories diet ok
Low Fats diet Equal
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
8%
Nectarine
Minerals Daily Need Coverage Score
12%
Zucchini
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 5.39g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 28)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.1)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 0.059g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.