Zucchini vs. Prunes — In-Depth Nutrition Comparison
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How are zucchini and prunes different?
- Zucchini is richer in vitamin C, while prunes are higher in vitamin K, copper, fiber, potassium, vitamin A, vitamin B3, vitamin B2, iron, and magnesium.
- Prunes cover your daily need for vitamin K, 46% more than zucchini.
- Zucchini contains 30 times more vitamin C than prunes. Zucchini contains 17.9mg of vitamin C, while prunes contain 0.6mg.
- Prunes have a higher glycemic index (29) than zucchini (15).
Squash, summer, zucchini, includes skin, raw and Plums, dried (prunes), uncooked types were 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 MagnesiumMagnesium | +127.8% |
| Contains more CalciumCalcium | +168.8% |
| Contains more PotassiumPotassium | +180.5% |
| Contains more IronIron | +151.4% |
| Contains more CopperCopper | +430.2% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +81.6% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +68.9% |
| Contains more SeleniumSelenium | +50% |
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 | +2883.3% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin AVitamin A | +290% |
| Contains more Vitamin EVitamin E | +258.3% |
| Contains more Vitamin B1Vitamin B1 | +13.3% |
| Contains more Vitamin B2Vitamin B2 | +97.9% |
| Contains more Vitamin B3Vitamin B3 | +317.3% |
| Contains more Vitamin B5Vitamin B5 | +106.9% |
| Contains more Vitamin B6Vitamin B6 | +25.8% |
| Contains more Vitamin KVitamin K | +1283.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +206.6% |
| Contains more ProteinProtein | +80.2% |
| Contains more FatsFats | +18.8% |
| Contains more CarbsCarbs | +1954% |
| Contains more OtherOther | +363.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +46.8% |
| Contains more Mono. FatMonounsaturated fat | +381.8% |
~equal in
Saturated fat
~0.088g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +200% |
| Contains more GlucoseGlucose | +2279.4% |
| Contains more FructoseFructose | +802.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 4.3µg | 59.5µg | 46% |
| Copper | 0.053mg | 0.281mg | 25% |
| Fiber | 1g | 7.1g | 24% |
| Carbs | 3.11g | 63.88g | 20% |
| Vitamin C | 17.9mg | 0.6mg | 19% |
| Fructose | 1.38g | 12.45g | 14% |
| Potassium | 261mg | 732mg | 14% |
| Calories | 17kcal | 240kcal | 11% |
| Vitamin B3 | 0.451mg | 1.882mg | 9% |
| Vitamin B2 | 0.094mg | 0.186mg | 7% |
| Iron | 0.37mg | 0.93mg | 7% |
| Folate | 24µg | 4µg | 5% |
| Manganese | 0.177mg | 0.299mg | 5% |
| Magnesium | 18mg | 41mg | 5% |
| Phosphorus | 38mg | 69mg | 4% |
| Vitamin B5 | 0.204mg | 0.422mg | 4% |
| Calcium | 16mg | 43mg | 3% |
| Vitamin A | 10µg | 39µg | 3% |
| Vitamin B6 | 0.163mg | 0.205mg | 3% |
| Starch | 0g | 5.11g | 2% |
| Vitamin E | 0.12mg | 0.43mg | 2% |
| Protein | 1.21g | 2.18g | 2% |
| Zinc | 0.32mg | 0.44mg | 1% |
| Vitamin B1 | 0.045mg | 0.051mg | 1% |
| Fats | 0.32g | 0.38g | 0% |
| Net carbs | 2.11g | 56.78g | N/A |
| Sugar | 2.5g | 38.13g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Selenium | 0.2µg | 0.3µg | 0% |
| Saturated fat | 0.084g | 0.088g | 0% |
| Choline | 9.5mg | 10.1mg | 0% |
| Monounsaturated fat | 0.011g | 0.053g | 0% |
| Polyunsaturated fat | 0.091g | 0.062g | 0% |
| Tryptophan | 0.01mg | 0.025mg | 0% |
| Threonine | 0.029mg | 0.049mg | 0% |
| Isoleucine | 0.044mg | 0.041mg | 0% |
| Leucine | 0.071mg | 0.066mg | 0% |
| Lysine | 0.067mg | 0.05mg | 0% |
| Methionine | 0.018mg | 0.016mg | 0% |
| Phenylalanine | 0.043mg | 0.052mg | 0% |
| Valine | 0.054mg | 0.056mg | 0% |
| Histidine | 0.026mg | 0.027mg | 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%
26%
Minerals Daily Need Coverage Score
12%
32%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 35.63g)
Which food is lower in Saturated fat?
Zucchini is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 14)
Which food is cheaper?
Zucchini is cheaper (difference - $1.6)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)