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Zucchini vs. Provolone — In-Depth Nutrition Comparison

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Important differences between zucchini and provolone

  • Zucchini has more vitamin C; however, provolone has more calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2.
  • Provolone's daily need coverage for saturated fat is 85% more.
  • Zucchini is lower in sodium.
  • Provolone has a higher glycemic index than zucchini.

The food varieties used in the comparison are Squash, summer, zucchini, includes skin, raw and Cheese, provolone.

Infographic

Zucchini vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more PotassiumPotassium +89.1%
Contains more CopperCopper +103.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1670%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +4625%
Contains more IronIron +40.5%
Contains more ZincZinc +909.4%
Contains more PhosphorusPhosphorus +1205.3%
Contains more SeleniumSelenium +7150%

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 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +136.8%
Contains more Vitamin B3Vitamin B3 +189.1%
Contains more Vitamin B6Vitamin B6 +123.3%
Contains more Vitamin KVitamin K +95.5%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +2260%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +241.5%
Contains more Vitamin B5Vitamin B5 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.1%

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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +45.3%
Contains more WaterWater +131.5%
Contains more ProteinProtein +2014%
Contains more FatsFats +8218.8%
Contains more OtherOther +726.3%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +67109.1%
Contains more Poly. FatPolyunsaturated fat +745.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Provolone
Lower in Cholesterol ok
Lower in Sodium ok
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 Equal

All nutrients comparison - raw data values

Nutrient Zucchini Provolone DV% diff.
Saturated fat 0.084g 17.078g 77%
Calcium 16mg 756mg 74%
Phosphorus 38mg 496mg 65%
Vitamin B12 0µg 1.46µg 61%
Protein 1.21g 25.58g 49%
Fats 0.32g 26.62g 40%
Sodium 8mg 876mg 38%
Zinc 0.32mg 3.23mg 26%
Selenium 0.2µg 14.5µg 26%
Vitamin A 10µg 236µg 25%
Cholesterol 0mg 69mg 23%
Vitamin C 17.9mg 0mg 20%
Monounsaturated fat 0.011g 7.393g 18%
Vitamin B2 0.094mg 0.321mg 17%
Calories 17kcal 351kcal 17%
Vitamin B6 0.163mg 0.073mg 7%
Manganese 0.177mg 0.01mg 7%
Vitamin B5 0.204mg 0.476mg 5%
Polyunsaturated fat 0.091g 0.769g 5%
Folate 24µg 10µg 4%
Potassium 261mg 138mg 4%
Fiber 1g 0g 4%
Copper 0.053mg 0.026mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 4.3µg 2.2µg 2%
Fructose 1.38g 2%
Vitamin B1 0.045mg 0.019mg 2%
Vitamin B3 0.451mg 0.156mg 2%
Iron 0.37mg 0.52mg 2%
Magnesium 18mg 28mg 2%
Choline 9.5mg 15.4mg 1%
Vitamin E 0.12mg 0.23mg 1%
Net carbs 2.11g 2.14g N/A
Carbs 3.11g 2.14g 0%
Sugar 2.5g 0.56g N/A
Tryptophan 0.01mg 0.345mg 0%
Threonine 0.029mg 0.982mg 0%
Isoleucine 0.044mg 1.091mg 0%
Leucine 0.071mg 2.297mg 0%
Lysine 0.067mg 2.646mg 0%
Methionine 0.018mg 0.686mg 0%
Phenylalanine 0.043mg 1.287mg 0%
Valine 0.054mg 1.64mg 0%
Histidine 0.026mg 1.115mg 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 Provolone
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
32%
Provolone
Minerals Daily Need Coverage Score
12%
Zucchini
78%
Provolone

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 868mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 16.994g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 12)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.1)
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 1.94g)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.