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Zucchini vs. Potato — In-Depth Nutrition Comparison

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Differences between zucchini and potatoes

  • Zucchini has more vitamin C, while potatoes have more vitamin B6, iron, potassium, copper, and vitamin B3.
  • Potatoes' daily need coverage for vitamin B6 is 11% higher.
  • Potatoes contain 2 times less vitamin C than zucchini. Zucchini contains 17.9mg of vitamin C, while potatoes contain 9.6mg.
  • Zucchini has a lower glycemic index. The glycemic index of zucchini is 15, while the glycemic index of potatoes is 86.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Potatoes, baked, flesh, and skin, without salt.

Infographic

Zucchini vs Potato 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%
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +105%
Contains more IronIron +191.9%
Contains more CopperCopper +122.6%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +84.2%
Contains more ManganeseManganese +23.7%
Contains more SeleniumSelenium +100%
~equal in Calcium ~15mg

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%
Potato
6
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin CVitamin C +86.5%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +95.8%
Contains more Vitamin KVitamin K +115%
Contains more Vitamin B1Vitamin B1 +42.2%
Contains more Vitamin B3Vitamin B3 +212.6%
Contains more Vitamin B5Vitamin B5 +84.3%
Contains more Vitamin B6Vitamin B6 +90.8%
Contains more FolateFolate +16.7%
Contains more CholineCholine +55.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Potato DV% diff.
Vitamin B6 0.163mg 0.311mg 11%
Vitamin C 17.9mg 9.6mg 9%
Iron 0.37mg 1.08mg 9%
Potassium 261mg 535mg 8%
Starch 0g 17.27g 7%
Copper 0.053mg 0.118mg 7%
Vitamin B3 0.451mg 1.41mg 6%
Carbs 3.11g 21.15g 6%
Fiber 1g 2.2g 5%
Phosphorus 38mg 70mg 5%
Calories 17kcal 93kcal 4%
Vitamin B2 0.094mg 0.048mg 4%
Vitamin B5 0.204mg 0.376mg 3%
Protein 1.21g 2.5g 3%
Vitamin K 4.3µg 2µg 2%
Magnesium 18mg 28mg 2%
Manganese 0.177mg 0.219mg 2%
Vitamin B1 0.045mg 0.064mg 2%
Choline 9.5mg 14.8mg 1%
Fructose 1.38g 0.34g 1%
Vitamin A 10µg 1µg 1%
Vitamin E 0.12mg 0.04mg 1%
Folate 24µg 28µg 1%
Fats 0.32g 0.13g 0%
Net carbs 2.11g 18.95g N/A
Calcium 16mg 15mg 0%
Sugar 2.5g 1.18g N/A
Zinc 0.32mg 0.36mg 0%
Sodium 8mg 10mg 0%
Selenium 0.2µg 0.4µg 0%
Saturated fat 0.084g 0.034g 0%
Monounsaturated fat 0.011g 0.003g 0%
Polyunsaturated fat 0.091g 0.057g 0%
Tryptophan 0.01mg 0.025mg 0%
Threonine 0.029mg 0.081mg 0%
Isoleucine 0.044mg 0.08mg 0%
Leucine 0.071mg 0.119mg 0%
Lysine 0.067mg 0.13mg 0%
Methionine 0.018mg 0.038mg 0%
Phenylalanine 0.043mg 0.099mg 0%
Valine 0.054mg 0.125mg 0%
Histidine 0.026mg 0.042mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +146.2%
Contains more WaterWater +26.6%
Contains more ProteinProtein +106.6%
Contains more CarbsCarbs +580.1%
Contains more OtherOther +133.3%

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +266.7%
Contains more Poly. FatPolyunsaturated fat +59.6%
Contains less Sat. FatSaturated fat -59.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Potato
2
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +143.2%
Contains more FructoseFructose +305.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +700%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.