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  6. Zucchini vs. Red potato

Zucchini vs. Red potato — In-Depth Nutrition Comparison

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A recap on differences between Zucchini and Red potato

  • Zucchini is higher in Vitamin C, yet Red potato is higher in Copper, Potassium, and Vitamin B3.
  • Red potato covers your daily Copper needs 13% more than Zucchini.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Potatoes, red, flesh and skin, baked.

Infographic

Zucchini vs Red 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
4
:
6
Red potato
Red potato
Contains more Calcium +77.8%
Contains less Sodium -33.3%
Contains more Iron +89.2%
Contains more Magnesium +55.6%
Contains more Phosphorus +89.5%
Contains more Potassium +108.8%
Contains more Zinc +25%
Contains more Copper +228.3%
Equal in Manganese - 0.173
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +77.8%
Contains less Sodium -33.3%
Contains more Iron +89.2%
Contains more Magnesium +55.6%
Contains more Phosphorus +89.5%
Contains more Potassium +108.8%
Contains more Zinc +25%
Contains more Copper +228.3%
Equal in Manganese - 0.173

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
Red potato
Red potato
Contains more Vitamin A +1900%
Contains more Vitamin E +50%
Contains more Vitamin C +42.1%
Contains more Vitamin B2 +88%
Contains more Vitamin K +53.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +253.7%
Contains more Vitamin B5 +67.2%
Contains more Vitamin B6 +30.1%
Contains more Folate +12.5%
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%
Red 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% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +1900%
Contains more Vitamin E +50%
Contains more Vitamin C +42.1%
Contains more Vitamin B2 +88%
Contains more Vitamin K +53.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +253.7%
Contains more Vitamin B5 +67.2%
Contains more Vitamin B6 +30.1%
Contains more Folate +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Red potato
Red potato
Contains more Fats +113.3%
Contains more Water +23.6%
Contains more Protein +90.1%
Contains more Carbs +529.9%
Contains more Other +126.3%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +113.3%
Contains more Water +23.6%
Contains more Protein +90.1%
Contains more Carbs +529.9%
Contains more Other +126.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +111.6%
Contains less Saturated Fat -69%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +111.6%
Contains less Saturated Fat -69%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
2
Red potato
Red potato
Contains more Glucose +94.5%
Contains more Fructose +213.6%
Contains more Starch +∞%
Contains more Sucrose +800%
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
Red potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +94.5%
Contains more Fructose +213.6%
Contains more Starch +∞%
Contains more Sucrose +800%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Red potato
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar 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 Red potato Opinion
Net carbs 2.11g 17.79g Red potato
Protein 1.21g 2.3g Red potato
Fats 0.32g 0.15g Zucchini
Carbs 3.11g 19.59g Red potato
Calories 17kcal 89kcal Red potato
Starch 0g 15.15g Red potato
Fructose 1.38g 0.44g Zucchini
Sugar 2.5g 1.43g Red potato
Fiber 1g 1.8g Red potato
Calcium 16mg 9mg Zucchini
Iron 0.37mg 0.7mg Red potato
Magnesium 18mg 28mg Red potato
Phosphorus 38mg 72mg Red potato
Potassium 261mg 545mg Red potato
Sodium 8mg 12mg Zucchini
Zinc 0.32mg 0.4mg Red potato
Copper 0.053mg 0.174mg Red potato
Manganese 0.177mg 0.173mg Zucchini
Selenium 0.2µg Zucchini
Vitamin A 200IU 10IU Zucchini
Vitamin A RAE 10µg 1µg Zucchini
Vitamin E 0.12mg 0.08mg Zucchini
Vitamin C 17.9mg 12.6mg Zucchini
Vitamin B1 0.045mg 0.072mg Red potato
Vitamin B2 0.094mg 0.05mg Zucchini
Vitamin B3 0.451mg 1.595mg Red potato
Vitamin B5 0.204mg 0.341mg Red potato
Vitamin B6 0.163mg 0.212mg Red potato
Folate 24µg 27µg Red potato
Vitamin K 4.3µg 2.8µg Zucchini
Tryptophan 0.01mg 0.023mg Red potato
Threonine 0.029mg 0.075mg Red potato
Isoleucine 0.044mg 0.074mg Red potato
Leucine 0.071mg 0.109mg Red potato
Lysine 0.067mg 0.12mg Red potato
Methionine 0.018mg 0.035mg Red potato
Phenylalanine 0.043mg 0.091mg Red potato
Valine 0.054mg 0.115mg Red potato
Histidine 0.026mg 0.039mg Red potato
Saturated Fat 0.084g 0.026g Red potato
Monounsaturated Fat 0.011g 0.002g Zucchini
Polyunsaturated fat 0.091g 0.043g 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 Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
17%
Red potato
Minerals Daily Need Coverage Score
12%
Zucchini
22%
Red potato

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 74)
Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.058g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Red potato
Red 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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.