Zucchini vs. Pilaf — In-Depth Nutrition Comparison
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How are zucchini and pilaf different?
- Zucchini is higher in vitamin C; however, pilaf is richer in selenium, folate, vitamin B1, vitamin B3, manganese, iron, vitamin B6, and phosphorus.
- Daily need coverage for selenium for pilaf is 59% higher.
- Zucchini contains 4 times more vitamin C than pilaf. While zucchini contains 17.9mg of vitamin C, pilaf contains only 4.1mg.
- Zucchini has less sodium.
- Zucchini has a lower glycemic index (15) than pilaf (60).
Squash, summer, zucchini, includes skin, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.
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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.
| Contains more PotassiumPotassium | +38.8% |
| Contains less SodiumSodium | -99.4% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more CalciumCalcium | +418.8% |
| Contains more IronIron | +559.5% |
| Contains more CopperCopper | +213.2% |
| Contains more ZincZinc | +215.6% |
| Contains more PhosphorusPhosphorus | +305.3% |
| Contains more ManganeseManganese | +398.3% |
| Contains more SeleniumSelenium | +16100% |
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.
| Contains more Vitamin CVitamin C | +336.6% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin KVitamin K | +760% |
| Contains more Vitamin B1Vitamin B1 | +1240% |
| Contains more Vitamin B3Vitamin B3 | +1258.5% |
| Contains more Vitamin B5Vitamin B5 | +250.5% |
| Contains more Vitamin B6Vitamin B6 | +145.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +783.3% |
| Contains more CholineCholine | +84.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1079% |
| Contains more ProteinProtein | +761.2% |
| Contains more FatsFats | +328.1% |
| Contains more CarbsCarbs | +2353.7% |
| Contains more OtherOther | +577.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -72.6% |
| Contains more Mono. FatMonounsaturated fat | +3290.9% |
| Contains more Poly. FatPolyunsaturated fat | +314.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +970% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +500% |
| Contains more MaltoseMaltose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.2µg | 32.4µg | 59% |
| Sodium | 8mg | 1303mg | 56% |
| Vitamin B1 | 0.045mg | 0.603mg | 47% |
| Folate | 24µg | 212µg | 47% |
| Vitamin B3 | 0.451mg | 6.127mg | 35% |
| Manganese | 0.177mg | 0.882mg | 31% |
| Starch | 0g | 71.23g | 29% |
| Iron | 0.37mg | 2.44mg | 26% |
| Carbs | 3.11g | 76.31g | 24% |
| Vitamin B6 | 0.163mg | 0.4mg | 18% |
| Protein | 1.21g | 10.42g | 18% |
| Phosphorus | 38mg | 154mg | 17% |
| Calories | 17kcal | 359kcal | 17% |
| Vitamin C | 17.9mg | 4.1mg | 15% |
| Copper | 0.053mg | 0.166mg | 13% |
| Vitamin B5 | 0.204mg | 0.715mg | 10% |
| Calcium | 16mg | 83mg | 7% |
| Zinc | 0.32mg | 1.01mg | 6% |
| Vitamin K | 4.3µg | 0.5µg | 3% |
| Magnesium | 18mg | 32mg | 3% |
| Potassium | 261mg | 188mg | 2% |
| Polyunsaturated fat | 0.091g | 0.377g | 2% |
| Fructose | 1.38g | 0g | 2% |
| Fats | 0.32g | 1.37g | 2% |
| Saturated fat | 0.084g | 0.307g | 1% |
| Monounsaturated fat | 0.011g | 0.373g | 1% |
| Choline | 9.5mg | 17.5mg | 1% |
| Vitamin B2 | 0.094mg | 0.087mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin A | 10µg | 4µg | 1% |
| Fiber | 1g | 1.2g | 1% |
| Vitamin E | 0.12mg | 0.04mg | 1% |
| Net carbs | 2.11g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 2.5g | 1.53g | N/A |
| Tryptophan | 0.01mg | 0.086mg | 0% |
| Threonine | 0.029mg | 0.221mg | 0% |
| Isoleucine | 0.044mg | 0.279mg | 0% |
| Leucine | 0.071mg | 0.523mg | 0% |
| Lysine | 0.067mg | 0.189mg | 0% |
| Methionine | 0.018mg | 0.145mg | 0% |
| Phenylalanine | 0.043mg | 0.32mg | 0% |
| Valine | 0.054mg | 0.374mg | 0% |
| Histidine | 0.026mg | 0.15mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
12%
77%
Comparison summary
Which food is lower in Cholesterol?
Zucchini is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 1295mg)
Which food is lower in Saturated fat?
Zucchini is lower in Saturated fat (difference - 0.223g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.97g)
Which food is cheaper?
Pilaf is cheaper (difference - $0.4)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
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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.