Zucchini vs. Quinoa — In-Depth Nutrition Comparison
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The main differences between zucchini and quinoa
- Zucchini is richer in vitamin C, yet quinoa is richer in manganese, phosphorus, copper, iron, magnesium, fiber, zinc, and vitamin B1.
- Daily need coverage for vitamin C for zucchini is 20% higher.
- Zucchini has a lower glycemic index than quinoa.
Food types used in this article are Squash, summer, zucchini, includes skin, raw and Quinoa, cooked.
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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 PotassiumPotassium | +51.7% |
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more IronIron | +302.7% |
| Contains more CopperCopper | +262.3% |
| Contains more ZincZinc | +240.6% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +256.5% |
| Contains more SeleniumSelenium | +1300% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +32.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B1Vitamin B1 | +137.8% |
| Contains more Vitamin B2Vitamin B2 | +17% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +142.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17.9mg | 0mg | 20% |
| Manganese | 0.177mg | 0.631mg | 20% |
| Phosphorus | 38mg | 152mg | 16% |
| Copper | 0.053mg | 0.192mg | 15% |
| Iron | 0.37mg | 1.49mg | 14% |
| Magnesium | 18mg | 64mg | 11% |
| Zinc | 0.32mg | 1.09mg | 7% |
| Polyunsaturated fat | 0.091g | 1.078g | 7% |
| Fiber | 1g | 2.8g | 7% |
| Starch | 0g | 17.63g | 7% |
| Protein | 1.21g | 4.4g | 6% |
| Carbs | 3.11g | 21.3g | 6% |
| Folate | 24µg | 42µg | 5% |
| Vitamin B1 | 0.045mg | 0.107mg | 5% |
| Selenium | 0.2µg | 2.8µg | 5% |
| Calories | 17kcal | 120kcal | 5% |
| Vitamin B5 | 0.204mg | 4% | |
| Vitamin K | 4.3µg | 0µg | 4% |
| Vitamin E | 0.12mg | 0.63mg | 3% |
| Potassium | 261mg | 172mg | 3% |
| Vitamin B6 | 0.163mg | 0.123mg | 3% |
| Choline | 9.5mg | 23mg | 2% |
| Fructose | 1.38g | 2% | |
| Fats | 0.32g | 1.92g | 2% |
| Saturated fat | 0.084g | 0.231g | 1% |
| Monounsaturated fat | 0.011g | 0.528g | 1% |
| Vitamin B2 | 0.094mg | 0.11mg | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Net carbs | 2.11g | 18.5g | N/A |
| Calcium | 16mg | 17mg | 0% |
| Sugar | 2.5g | 0.87g | N/A |
| Sodium | 8mg | 7mg | 0% |
| Vitamin B3 | 0.451mg | 0.412mg | 0% |
| Tryptophan | 0.01mg | 0.052mg | 0% |
| Threonine | 0.029mg | 0.131mg | 0% |
| Isoleucine | 0.044mg | 0.157mg | 0% |
| Leucine | 0.071mg | 0.261mg | 0% |
| Lysine | 0.067mg | 0.239mg | 0% |
| Methionine | 0.018mg | 0.096mg | 0% |
| Phenylalanine | 0.043mg | 0.185mg | 0% |
| Valine | 0.054mg | 0.185mg | 0% |
| Histidine | 0.026mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +32.4% |
| Contains more ProteinProtein | +263.6% |
| Contains more FatsFats | +500% |
| Contains more CarbsCarbs | +584.9% |
| Contains more OtherOther | +35.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.6% |
| Contains more Mono. FatMonounsaturated fat | +4700% |
| Contains more Poly. FatPolyunsaturated fat | +1084.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
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~equal in
Maltose
~0g
~equal in
Galactose
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