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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more GlucoseGlucose | +245.2% |
| Contains more FructoseFructose | +430.8% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +240% |
~equal in
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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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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%
17%
Minerals Daily Need Coverage Score
12%
19%
Comparison summary
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 71)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.059g)
Which food is cheaper?
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.