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Zucchini vs. Potato — In-Depth Nutrition Comparison

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How are zucchini and potatoes different?

  • Potatoes have more vitamin B6, copper, and iron than zucchini.
  • Zucchini contains 3 times more sugar than potatoes. While zucchini contains 2.5g of sugar, potatoes contain only 0.82g.
  • Zucchini has a lower glycemic index (15) than potatoes (86).

Squash, summer, zucchini, includes skin, raw and Potatoes, flesh and skin, raw are the varieties used in this article.

Infographic

Zucchini vs Potato 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.
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 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +33.3%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +62.8%
Contains more IronIron +118.9%
Contains more CopperCopper +107.5%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +13%
Contains more SeleniumSelenium +100%
~equal in Zinc ~0.3mg

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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin KVitamin K +115%
Contains more FolateFolate +60%
Contains more Vitamin CVitamin C +10.1%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B3Vitamin B3 +135.3%
Contains more Vitamin B5Vitamin B5 +44.6%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more CholineCholine +27.4%
~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
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +255.6%
Contains more WaterWater +19.6%
Contains more ProteinProtein +69.4%
Contains more CarbsCarbs +462.4%
Contains more OtherOther +96.5%

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 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +116.7%
Contains less Sat. FatSaturated fat -70.2%

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
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +245.2%
Contains more FructoseFructose +430.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +240%
~equal in Lactose ~0g
~equal in Maltose ~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.
Zucchini Potato
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Potato DV% diff.
Vitamin B6 0.163mg 0.298mg 10%
Starch 0g 15.29g 6%
Iron 0.37mg 0.81mg 6%
Copper 0.053mg 0.11mg 6%
Vitamin B2 0.094mg 0.032mg 5%
Carbs 3.11g 17.49g 5%
Potassium 261mg 425mg 5%
Fiber 1g 2.1g 4%
Vitamin B3 0.451mg 1.061mg 4%
Vitamin B1 0.045mg 0.081mg 3%
Phosphorus 38mg 57mg 3%
Calories 17kcal 77kcal 3%
Vitamin K 4.3µg 2µg 2%
Folate 24µg 15µg 2%
Protein 1.21g 2.05g 2%
Vitamin C 17.9mg 19.7mg 2%
Vitamin B5 0.204mg 0.295mg 2%
Magnesium 18mg 23mg 1%
Vitamin A 10µg 0µg 1%
Vitamin E 0.12mg 0.01mg 1%
Manganese 0.177mg 0.2mg 1%
Fructose 1.38g 0.26g 1%
Fats 0.32g 0.09g 0%
Net carbs 2.11g 15.39g N/A
Calcium 16mg 12mg 0%
Sugar 2.5g 0.82g N/A
Zinc 0.32mg 0.3mg 0%
Sodium 8mg 6mg 0%
Selenium 0.2µg 0.4µg 0%
Choline 9.5mg 12.1mg 0%
Saturated fat 0.084g 0.025g 0%
Monounsaturated fat 0.011g 0.002g 0%
Polyunsaturated fat 0.091g 0.042g 0%
Tryptophan 0.01mg 0.021mg 0%
Threonine 0.029mg 0.067mg 0%
Isoleucine 0.044mg 0.066mg 0%
Leucine 0.071mg 0.098mg 0%
Lysine 0.067mg 0.107mg 0%
Methionine 0.018mg 0.032mg 0%
Phenylalanine 0.043mg 0.081mg 0%
Valine 0.054mg 0.103mg 0%
Histidine 0.026mg 0.035mg 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
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
Minerals Daily Need Coverage Score
12%
Zucchini
19%
Potato

Comparison summary

Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 71)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.059g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/170026/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.