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  6. Zucchini vs. Potato

Zucchini vs. Potato — In-Depth Nutrition Comparison

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How are Zucchini and Potato different?

  • Potato has more Vitamin B6, Copper, and Iron than Zucchini.
  • Zucchini contains 3 times more Sugar than Potato. While Zucchini contains 2.5g of Sugar, Potato contains only 0.82g.

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.
Zucchini
Zucchini
2
:
8
Potato
Potato
Contains more Calcium +33.3%
Contains more Iron +118.9%
Contains more Magnesium +27.8%
Contains more Phosphorus +50%
Contains more Potassium +62.8%
Contains less Sodium -25%
Contains more Copper +107.5%
Contains more Manganese +13%
Contains more Selenium +100%
Equal in Zinc - 0.3
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +33.3%
Contains more Iron +118.9%
Contains more Magnesium +27.8%
Contains more Phosphorus +50%
Contains more Potassium +62.8%
Contains less Sodium -25%
Contains more Copper +107.5%
Contains more Manganese +13%
Contains more Selenium +100%
Equal in Zinc - 0.3

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.
Zucchini
Zucchini
5
:
5
Potato
Potato
Contains more Vitamin A +9900%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +193.8%
Contains more Folate +60%
Contains more Vitamin K +115%
Contains more Vitamin C +10.1%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +135.3%
Contains more Vitamin B5 +44.6%
Contains more Vitamin B6 +82.8%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +9900%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +193.8%
Contains more Folate +60%
Contains more Vitamin K +115%
Contains more Vitamin C +10.1%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +135.3%
Contains more Vitamin B5 +44.6%
Contains more Vitamin B6 +82.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Potato
Potato
Contains more Fats +255.6%
Contains more Water +19.6%
Contains more Protein +69.4%
Contains more Carbs +462.4%
Contains more Other +96.5%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Potato
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 Fats +255.6%
Contains more Water +19.6%
Contains more Protein +69.4%
Contains more Carbs +462.4%
Contains more Other +96.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +116.7%
Contains less Saturated Fat -70.2%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +116.7%
Contains less Saturated Fat -70.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
2
Potato
Potato
Contains more Glucose +245.2%
Contains more Fructose +430.8%
Contains more Starch +∞%
Contains more Sucrose +240%
Zucchini
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
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 Glucose +245.2%
Contains more Fructose +430.8%
Contains more Starch +∞%
Contains more Sucrose +240%

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 Opinion
Net carbs 2.11g 15.39g Potato
Protein 1.21g 2.05g Potato
Fats 0.32g 0.09g Zucchini
Carbs 3.11g 17.49g Potato
Calories 17kcal 77kcal Potato
Starch 0g 15.29g Potato
Fructose 1.38g 0.26g Zucchini
Sugar 2.5g 0.82g Potato
Fiber 1g 2.1g Potato
Calcium 16mg 12mg Zucchini
Iron 0.37mg 0.81mg Potato
Magnesium 18mg 23mg Potato
Phosphorus 38mg 57mg Potato
Potassium 261mg 425mg Potato
Sodium 8mg 6mg Potato
Zinc 0.32mg 0.3mg Zucchini
Copper 0.053mg 0.11mg Potato
Manganese 0.177mg 0.2mg Potato
Selenium 0.2µg 0.4µg Potato
Vitamin A 200IU 2IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.01mg Zucchini
Vitamin C 17.9mg 19.7mg Potato
Vitamin B1 0.045mg 0.081mg Potato
Vitamin B2 0.094mg 0.032mg Zucchini
Vitamin B3 0.451mg 1.061mg Potato
Vitamin B5 0.204mg 0.295mg Potato
Vitamin B6 0.163mg 0.298mg Potato
Folate 24µg 15µg Zucchini
Vitamin K 4.3µg 2µg Zucchini
Tryptophan 0.01mg 0.021mg Potato
Threonine 0.029mg 0.067mg Potato
Isoleucine 0.044mg 0.066mg Potato
Leucine 0.071mg 0.098mg Potato
Lysine 0.067mg 0.107mg Potato
Methionine 0.018mg 0.032mg Potato
Phenylalanine 0.043mg 0.081mg Potato
Valine 0.054mg 0.103mg Potato
Histidine 0.026mg 0.035mg Potato
Saturated Fat 0.084g 0.025g Potato
Monounsaturated Fat 0.011g 0.002g Zucchini
Polyunsaturated fat 0.091g 0.042g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
18%
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.