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  6. Zucchini vs. Pizza

Zucchini vs. Pizza — In-Depth Nutrition Comparison

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What are the main differences between Zucchini and Pizza?

  • Zucchini is richer in Vitamin C, while Pizza is higher in Selenium, Vitamin B1, Iron, Phosphorus, Vitamin B3, Vitamin B12, and Folate.
  • Pizza's daily need coverage for Selenium is 36% higher.
  • Pizza has 13 times less Vitamin C than Zucchini. Zucchini has 17.9mg of Vitamin C, while Pizza has 1.4mg.
  • Zucchini is lower in Saturated Fat.

We used Squash, summer, zucchini, includes skin, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust types in this comparison.

Infographic

Zucchini vs Pizza 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
2
:
8
Pizza
Pizza
Contains more Potassium +51.7%
Contains less Sodium -98.7%
Contains more Calcium +1075%
Contains more Iron +570.3%
Contains more Magnesium +33.3%
Contains more Phosphorus +468.4%
Contains more Zinc +318.8%
Contains more Copper +98.1%
Contains more Manganese +103.4%
Contains more Selenium +9850%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Pizza
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 93% 18% 93% 16% 78% 37% 35% 47% 109%
Contains more Potassium +51.7%
Contains less Sodium -98.7%
Contains more Calcium +1075%
Contains more Iron +570.3%
Contains more Magnesium +33.3%
Contains more Phosphorus +468.4%
Contains more Zinc +318.8%
Contains more Copper +98.1%
Contains more Manganese +103.4%
Contains more Selenium +9850%

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
:
8
Pizza
Pizza
Contains more Vitamin C +1178.6%
Contains more Vitamin B6 +103.8%
Contains more Vitamin A +79%
Contains more Vitamin E +591.7%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +107.4%
Contains more Vitamin B3 +748.1%
Contains more Folate +287.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +55.8%
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%
Pizza
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 17% 0% 5% 98% 45% 72% 0% 19% 70% 53% 17%
Contains more Vitamin C +1178.6%
Contains more Vitamin B6 +103.8%
Contains more Vitamin A +79%
Contains more Vitamin E +591.7%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +107.4%
Contains more Vitamin B3 +748.1%
Contains more Folate +287.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +55.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Pizza
Pizza
Contains more Water +119.6%
Contains more Protein +841.3%
Contains more Fats +2928.1%
Contains more Carbs +971.7%
Contains more Other +324.6%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Pizza
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more Water +119.6%
Contains more Protein +841.3%
Contains more Fats +2928.1%
Contains more Carbs +971.7%
Contains more Other +324.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Pizza
Pizza
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +23609.1%
Contains more Polyunsaturated fat +1747.3%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Pizza
51% 30% 19%
Saturated Fat: 4.465 g
Monounsaturated Fat: 2.608 g
Polyunsaturated fat: 1.681 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +23609.1%
Contains more Polyunsaturated fat +1747.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
5
Pizza
Pizza
Contains more Glucose +37.2%
Contains more Fructose +38%
Contains more Starch +∞%
Contains more Sucrose +300%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Zucchini
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
Pizza
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Contains more Glucose +37.2%
Contains more Fructose +38%
Contains more Starch +∞%
Contains more Sucrose +300%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Pizza Opinion
Net carbs 2.11g 31.03g Pizza
Protein 1.21g 11.39g Pizza
Fats 0.32g 9.69g Pizza
Carbs 3.11g 33.33g Pizza
Calories 17kcal 266kcal Pizza
Starch 0g 26.95g Pizza
Fructose 1.38g 1g Zucchini
Sugar 2.5g 3.58g Zucchini
Fiber 1g 2.3g Pizza
Calcium 16mg 188mg Pizza
Iron 0.37mg 2.48mg Pizza
Magnesium 18mg 24mg Pizza
Phosphorus 38mg 216mg Pizza
Potassium 261mg 172mg Zucchini
Sodium 8mg 598mg Zucchini
Zinc 0.32mg 1.34mg Pizza
Copper 0.053mg 0.105mg Pizza
Manganese 0.177mg 0.36mg Pizza
Selenium 0.2µg 19.9µg Pizza
Vitamin A 200IU 358IU Pizza
Vitamin A RAE 10µg 69µg Pizza
Vitamin E 0.12mg 0.83mg Pizza
Vitamin C 17.9mg 1.4mg Zucchini
Vitamin B1 0.045mg 0.39mg Pizza
Vitamin B2 0.094mg 0.195mg Pizza
Vitamin B3 0.451mg 3.825mg Pizza
Vitamin B5 0.204mg Zucchini
Vitamin B6 0.163mg 0.08mg Zucchini
Folate 24µg 93µg Pizza
Vitamin B12 0µg 0.42µg Pizza
Vitamin K 4.3µg 6.7µg Pizza
Tryptophan 0.01mg Zucchini
Threonine 0.029mg 0.41mg Pizza
Isoleucine 0.044mg 0.564mg Pizza
Leucine 0.071mg 1.139mg Pizza
Lysine 0.067mg 0.77mg Pizza
Methionine 0.018mg 0.264mg Pizza
Phenylalanine 0.043mg 0.664mg Pizza
Valine 0.054mg 0.72mg Pizza
Histidine 0.026mg 0.355mg Pizza
Cholesterol 0mg 17mg Zucchini
Trans Fat 0g 0.241g Zucchini
Saturated Fat 0.084g 4.465g Zucchini
Omega-3 - EPA 0g 0.004g Pizza
Omega-3 - DPA 0g 0.004g Pizza
Monounsaturated Fat 0.011g 2.608g Pizza
Polyunsaturated fat 0.091g 1.681g Pizza
Omega-6 - Eicosadienoic acid 0g 0.003g Pizza
Omega-6 - Linoleic acid 0.03g 1.367g Pizza
Omega-6 - Gamma-linoleic acid 0g 0.003g Pizza
Omega-3 - ALA 0.061g 0.175g Pizza
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.009g Pizza

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Pizza
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
35%
Pizza
Minerals Daily Need Coverage Score
12%
Zucchini
58%
Pizza

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 590mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 4.381g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 45)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $0.4)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.