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Zucchini vs. Pot roast — In-Depth Nutrition Comparison

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Significant differences between zucchini and pot roast

  • Zucchini has more vitamin C; however, pot roast is richer in vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline.
  • Pot roast covers your daily vitamin B12 needs 89% more than zucchini.
  • Zucchini contains less saturated fat.
  • Zucchini has a higher glycemic index. The glycemic index of zucchini is 15, while the glycemic index of pot roast is 0.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Zucchini vs Pot roast infographic
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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.
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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more PotassiumPotassium +13%
Contains less SodiumSodium -83%
Contains more ManganeseManganese +1670%
Contains more IronIron +554.1%
Contains more CopperCopper +86.8%
Contains more ZincZinc +1981.3%
Contains more PhosphorusPhosphorus +357.9%
Contains more SeleniumSelenium +13400%
~equal in Magnesium ~19mg
~equal in Calcium ~16mg

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 0% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +166.7%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B2Vitamin B2 +81.9%
Contains more Vitamin B3Vitamin B3 +810.2%
Contains more Vitamin B5Vitamin B5 +179.9%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1060%

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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +82.6%
Contains more OtherOther +-5800%
Contains more ProteinProtein +2291.7%
Contains more FatsFats +5890.6%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +74218.2%
Contains more Poly. FatPolyunsaturated fat +678%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Pot roast
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Zinc 0.32mg 6.66mg 58%
Protein 1.21g 28.94g 55%
Selenium 0.2µg 27µg 49%
Cholesterol 0mg 116mg 39%
Saturated fat 0.084g 7.548g 34%
Fats 0.32g 19.17g 29%
Iron 0.37mg 2.42mg 26%
Vitamin B3 0.451mg 4.105mg 23%
Vitamin C 17.9mg 0mg 20%
Monounsaturated fat 0.011g 8.175g 20%
Phosphorus 38mg 174mg 19%
Choline 9.5mg 110.2mg 18%
Calories 17kcal 297kcal 14%
Vitamin B6 0.163mg 0.283mg 9%
Vitamin B5 0.204mg 0.571mg 7%
Manganese 0.177mg 0.01mg 7%
Vitamin B2 0.094mg 0.171mg 6%
Copper 0.053mg 0.099mg 5%
Folate 24µg 9µg 4%
Polyunsaturated fat 0.091g 0.708g 4%
Fiber 1g 0g 4%
Vitamin E 0.12mg 0.51mg 3%
Vitamin K 4.3µg 1.8µg 2%
Sodium 8mg 47mg 2%
Fructose 1.38g 2%
Vitamin B1 0.045mg 0.059mg 1%
Vitamin D 0µg 0.2µg 1%
Potassium 261mg 231mg 1%
Vitamin D 0IU 8IU 1%
Carbs 3.11g 0g 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.11g 0g N/A
Magnesium 18mg 19mg 0%
Calcium 16mg 16mg 0%
Sugar 2.5g 0g N/A
Tryptophan 0.01mg 0.19mg 0%
Threonine 0.029mg 1.156mg 0%
Isoleucine 0.044mg 1.317mg 0%
Leucine 0.071mg 2.302mg 0%
Lysine 0.067mg 2.446mg 0%
Methionine 0.018mg 0.754mg 0%
Phenylalanine 0.043mg 1.143mg 0%
Valine 0.054mg 1.436mg 0%
Histidine 0.026mg 0.924mg 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 Pot roast
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Zucchini
45%
Pot roast
Minerals Daily Need Coverage Score
12%
Zucchini
57%
Pot roast

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 7.464g)
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 15)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.4)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
Pot roast
Pot roast 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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.