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Zucchini vs. Raspberry — In-Depth Nutrition Comparison

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How are zucchini and raspberries different?

  • Zucchini is higher in vitamin B6; however, raspberries are richer in fiber, manganese, vitamin C, and vitamin E.
  • Daily need coverage for fiber for raspberries is 22% higher.
  • Zucchini contains 3 times more vitamin B6 than raspberries. While zucchini contains 0.163mg of vitamin B6, raspberries contain only 0.055mg.
  • Zucchini has less sugar.
  • Zucchini has a lower glycemic index (15) than raspberries (26).

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

Infographic

Zucchini vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more PotassiumPotassium +72.8%
Contains more PhosphorusPhosphorus +31%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +56.3%
Contains more IronIron +86.5%
Contains more CopperCopper +69.8%
Contains more ZincZinc +31.3%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +278.5%
~equal in Selenium ~0.2µg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin B6Vitamin B6 +196.4%
Contains more FolateFolate +14.3%
Contains more Vitamin CVitamin C +46.4%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B3Vitamin B3 +32.6%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin KVitamin K +81.4%
Contains more CholineCholine +29.5%
~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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more OtherOther +23.9%
Contains more FatsFats +103.1%
Contains more CarbsCarbs +283.9%
~equal in Protein ~1.2g
~equal in Water ~85.75g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +481.8%
Contains more Poly. FatPolyunsaturated fat +312.1%

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
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +300%
Contains more GlucoseGlucose +73.8%
Contains more FructoseFructose +70.3%
~equal in Starch ~0g
~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 Raspberry
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Raspberry DV% diff.
Fiber 1g 6.5g 22%
Manganese 0.177mg 0.67mg 21%
Vitamin C 17.9mg 26.2mg 9%
Vitamin B6 0.163mg 0.055mg 8%
Vitamin E 0.12mg 0.87mg 5%
Vitamin B2 0.094mg 0.038mg 4%
Iron 0.37mg 0.69mg 4%
Copper 0.053mg 0.09mg 4%
Vitamin K 4.3µg 7.8µg 3%
Carbs 3.11g 11.94g 3%
Vitamin B5 0.204mg 0.329mg 3%
Potassium 261mg 151mg 3%
Polyunsaturated fat 0.091g 0.375g 2%
Calories 17kcal 52kcal 2%
Phosphorus 38mg 29mg 1%
Fats 0.32g 0.65g 1%
Vitamin A 10µg 2µg 1%
Zinc 0.32mg 0.42mg 1%
Vitamin B1 0.045mg 0.032mg 1%
Vitamin B3 0.451mg 0.598mg 1%
Calcium 16mg 25mg 1%
Magnesium 18mg 22mg 1%
Folate 24µg 21µg 1%
Choline 9.5mg 12.3mg 1%
Fructose 1.38g 2.35g 1%
Protein 1.21g 1.2g 0%
Net carbs 2.11g 5.44g N/A
Sugar 2.5g 4.42g N/A
Sodium 8mg 1mg 0%
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.084g 0.019g 0%
Monounsaturated fat 0.011g 0.064g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 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 Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
12%
Zucchini
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.92g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 11)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.3)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.065g)
Which food is richer in minerals?
Raspberry
Raspberry 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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.