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  6. Zucchini vs. Peppers

Zucchini vs. Peppers — In-Depth Nutrition Comparison

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What are the differences between Zucchini and Peppers?

  • Peppers are richer than Zucchini in Vitamin C, Copper, Iron, Vitamin B6, Vitamin K, and Vitamin A RAE.
  • Peppers' daily need coverage for Vitamin C is 250% more.
  • The amount of Sugar in Zucchini is lower.

We used Squash, summer, zucchini, includes skin, raw and Peppers, hot chili, green, raw types in this article.

Infographic

Zucchini vs Peppers 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
1
:
9
Peppers
Peppers
Contains more Calcium +12.5%
Contains more Iron +224.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +21.1%
Contains more Potassium +30.3%
Contains less Sodium -12.5%
Contains more Copper +228.3%
Contains more Manganese +33.9%
Contains more Selenium +150%
Equal in Zinc - 0.3
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +12.5%
Contains more Iron +224.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +21.1%
Contains more Potassium +30.3%
Contains less Sodium -12.5%
Contains more Copper +228.3%
Contains more Manganese +33.9%
Contains more Selenium +150%
Equal in Zinc - 0.3

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
3
:
7
Peppers
Peppers
Contains more Vitamin B5 +234.4%
Contains more Vitamin A +489.5%
Contains more Vitamin E +475%
Contains more Vitamin C +1254.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +110.6%
Contains more Vitamin B6 +70.6%
Contains more Vitamin K +232.6%
Equal in Vitamin B2 - 0.09
Equal in Folate - 23
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%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B5 +234.4%
Contains more Vitamin A +489.5%
Contains more Vitamin E +475%
Contains more Vitamin C +1254.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +110.6%
Contains more Vitamin B6 +70.6%
Contains more Vitamin K +232.6%
Equal in Vitamin B2 - 0.09
Equal in Folate - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Peppers
Peppers
Contains more Fats +60%
Contains more Protein +65.3%
Contains more Carbs +204.2%
Equal in Water - 87.74
Equal in Other - 0.6
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Fats +60%
Contains more Protein +65.3%
Contains more Carbs +204.2%
Equal in Water - 87.74
Equal in Other - 0.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
2
Peppers
Peppers
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +19.8%
Equal in Monounsaturated Fat - 0.011
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +19.8%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Peppers Opinion
Net carbs 2.11g 7.96g Peppers
Protein 1.21g 2g Peppers
Fats 0.32g 0.2g Zucchini
Carbs 3.11g 9.46g Peppers
Calories 17kcal 40kcal Peppers
Fructose 1.38g Zucchini
Sugar 2.5g 5.1g Zucchini
Fiber 1g 1.5g Peppers
Calcium 16mg 18mg Peppers
Iron 0.37mg 1.2mg Peppers
Magnesium 18mg 25mg Peppers
Phosphorus 38mg 46mg Peppers
Potassium 261mg 340mg Peppers
Sodium 8mg 7mg Peppers
Zinc 0.32mg 0.3mg Zucchini
Copper 0.053mg 0.174mg Peppers
Manganese 0.177mg 0.237mg Peppers
Selenium 0.2µg 0.5µg Peppers
Vitamin A 200IU 1179IU Peppers
Vitamin A RAE 10µg 59µg Peppers
Vitamin E 0.12mg 0.69mg Peppers
Vitamin C 17.9mg 242.5mg Peppers
Vitamin B1 0.045mg 0.09mg Peppers
Vitamin B2 0.094mg 0.09mg Zucchini
Vitamin B3 0.451mg 0.95mg Peppers
Vitamin B5 0.204mg 0.061mg Zucchini
Vitamin B6 0.163mg 0.278mg Peppers
Folate 24µg 23µg Zucchini
Vitamin K 4.3µg 14.3µg Peppers
Tryptophan 0.01mg 0.026mg Peppers
Threonine 0.029mg 0.074mg Peppers
Isoleucine 0.044mg 0.065mg Peppers
Leucine 0.071mg 0.105mg Peppers
Lysine 0.067mg 0.089mg Peppers
Methionine 0.018mg 0.024mg Peppers
Phenylalanine 0.043mg 0.062mg Peppers
Valine 0.054mg 0.084mg Peppers
Histidine 0.026mg 0.041mg Peppers
Saturated Fat 0.084g 0.021g Peppers
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.091g 0.109g Peppers
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 Peppers
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
90%
Peppers
Minerals Daily Need Coverage Score
12%
Zucchini
22%
Peppers

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.6g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.6)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.