Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Zucchini vs. Orange juice — In-Depth Nutrition Comparison

Compare

Summary of differences between zucchini and orange juice

  • Zucchini has more vitamin B6 and manganese; however, orange juice is higher in vitamin C.
  • Orange juice covers your daily need for vitamin C, 36% more than zucchini.
  • Zucchini has 13 times more manganese than orange juice. While zucchini has 0.177mg of manganese, orange juice has only 0.014mg.
  • Zucchini has less sugar.
  • The glycemic index of orange juice is higher.

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

Infographic

Zucchini vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +85%
Contains more CopperCopper +20.5%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +123.5%
Contains more ManganeseManganese +1164.3%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -87.5%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +213.3%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B6Vitamin B6 +307.5%
Contains more Vitamin KVitamin K +4200%
Contains more CholineCholine +53.2%
Contains more Vitamin CVitamin C +179.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more FolateFolate +25%
~equal in Vitamin A ~10µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.19mg
~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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +72.9%
Contains more FatsFats +60%
Contains more OtherOther +42.5%
Contains more CarbsCarbs +234.4%
~equal in Water ~88.3g

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% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +127.5%
Contains less Sat. FatSaturated fat -71.4%
Contains more Mono. FatMonounsaturated fat +227.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Orange juice DV% diff.
Vitamin C 17.9mg 50mg 36%
Vitamin B6 0.163mg 0.04mg 9%
Manganese 0.177mg 0.014mg 7%
Vitamin B2 0.094mg 0.03mg 5%
Vitamin K 4.3µg 0.1µg 4%
Vitamin B1 0.045mg 0.09mg 4%
Phosphorus 38mg 17mg 3%
Fiber 1g 0.2g 3%
Magnesium 18mg 11mg 2%
Folate 24µg 30µg 2%
Carbs 3.11g 10.4g 2%
Iron 0.37mg 0.2mg 2%
Fructose 1.38g 2%
Zinc 0.32mg 0.05mg 2%
Potassium 261mg 200mg 2%
Choline 9.5mg 6.2mg 1%
Protein 1.21g 0.7g 1%
Calories 17kcal 45kcal 1%
Copper 0.053mg 0.044mg 1%
Vitamin E 0.12mg 0.04mg 1%
Calcium 16mg 11mg 1%
Fats 0.32g 0.2g 0%
Net carbs 2.11g 10.2g N/A
Sugar 2.5g 8.4g N/A
Sodium 8mg 1mg 0%
Vitamin A 10µg 10µg 0%
Selenium 0.2µg 0.1µg 0%
Vitamin B3 0.451mg 0.4mg 0%
Vitamin B5 0.204mg 0.19mg 0%
Saturated fat 0.084g 0.024g 0%
Monounsaturated fat 0.011g 0.036g 0%
Polyunsaturated fat 0.091g 0.04g 0%
Tryptophan 0.01mg 0.002mg 0%
Threonine 0.029mg 0.008mg 0%
Isoleucine 0.044mg 0.008mg 0%
Leucine 0.071mg 0.013mg 0%
Lysine 0.067mg 0.009mg 0%
Methionine 0.018mg 0.003mg 0%
Phenylalanine 0.043mg 0.009mg 0%
Valine 0.054mg 0.011mg 0%
Histidine 0.026mg 0.003mg 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 Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
20%
Orange juice
Minerals Daily Need Coverage Score
12%
Zucchini
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 5.9g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 35)
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?
Orange juice
Orange juice contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.06g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.