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Zucchini vs. Potato chips — In-Depth Nutrition Comparison

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How are zucchini and potato chips different?

  • Potato chips are higher than zucchini in vitamin E, vitamin B6, potassium, copper, vitamin B3, phosphorus, iron, fiber, and vitamin K.
  • Potato chips cover your daily need for vitamin E, 60% more than zucchini.
  • Zucchini is lower in saturated fat.
  • Potato chips have a higher glycemic index (56) than zucchini (15).

Squash, summer, zucchini, includes skin, raw and Snacks, potato chips, plain, unsalted types were used in this article.

Infographic

Zucchini vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more MagnesiumMagnesium +272.2%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +388.5%
Contains more IronIron +340.5%
Contains more CopperCopper +477.4%
Contains more ZincZinc +240.6%
Contains more PhosphorusPhosphorus +334.2%
Contains more ManganeseManganese +148.6%
Contains more SeleniumSelenium +3950%
~equal in Sodium ~8mg

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +73.7%
Contains more Vitamin EVitamin E +7491.7%
Contains more Vitamin B1Vitamin B1 +271.1%
Contains more Vitamin B2Vitamin B2 +109.6%
Contains more Vitamin B3Vitamin B3 +748.6%
Contains more Vitamin B5Vitamin B5 +97.1%
Contains more Vitamin B6Vitamin B6 +304.9%
Contains more Vitamin KVitamin K +414%
Contains more FolateFolate +87.5%
Contains more CholineCholine +294.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more WaterWater +4888.9%
Contains more ProteinProtein +478.5%
Contains more FatsFats +10712.5%
Contains more CarbsCarbs +1601%
Contains more OtherOther +531.6%

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +89354.5%
Contains more Poly. FatPolyunsaturated fat +13273.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Potato chips DV% diff.
Polyunsaturated fat 0.091g 12.17g 81%
Vitamin E 0.12mg 9.11mg 60%
Fats 0.32g 34.6g 53%
Saturated fat 0.084g 10.96g 49%
Vitamin B6 0.163mg 0.66mg 38%
Potassium 261mg 1275mg 30%
Copper 0.053mg 0.306mg 28%
Calories 17kcal 536kcal 26%
Monounsaturated fat 0.011g 9.84g 25%
Histidine 0.026mg 153mg 22%
Vitamin B3 0.451mg 3.827mg 21%
Phosphorus 38mg 165mg 18%
Carbs 3.11g 52.9g 17%
Iron 0.37mg 1.63mg 16%
Fiber 1g 4.8g 15%
Vitamin K 4.3µg 22.1µg 15%
Vitamin C 17.9mg 31.1mg 15%
Selenium 0.2µg 8.1µg 14%
Magnesium 18mg 67mg 12%
Protein 1.21g 7g 12%
Manganese 0.177mg 0.44mg 11%
Vitamin B1 0.045mg 0.167mg 10%
Vitamin B2 0.094mg 0.197mg 8%
Zinc 0.32mg 1.09mg 7%
Folate 24µg 45µg 5%
Choline 9.5mg 37.5mg 5%
Vitamin B5 0.204mg 0.402mg 4%
Fructose 1.38g 2%
Calcium 16mg 24mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.11g 48.1g N/A
Sugar 2.5g 0.22g N/A
Sodium 8mg 8mg 0%
Tryptophan 0.01mg 0.108mg 0%
Threonine 0.029mg 0.253mg 0%
Isoleucine 0.044mg 0.283mg 0%
Leucine 0.071mg 0.419mg 0%
Lysine 0.067mg 0.424mg 0%
Methionine 0.018mg 0.11mg 0%
Phenylalanine 0.043mg 0.31mg 0%
Valine 0.054mg 0.392mg 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 Potato chips
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
56%
Potato chips
Minerals Daily Need Coverage Score
12%
Zucchini
53%
Potato chips

Comparison summary

Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 10.876g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 41)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.6)
Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 2.28g)
Which food is richer in minerals?
Potato chips
Potato chips is relatively richer in minerals
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 mg)

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 chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.