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Zucchini vs. Red potato — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of zucchini is lower.

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
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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% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +77.8%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +108.8%
Contains more IronIron +89.2%
Contains more CopperCopper +228.3%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +89.5%
~equal in Manganese ~0.173mg

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin CVitamin C +42.1%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin KVitamin K +53.6%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +253.7%
Contains more Vitamin B5Vitamin B5 +67.2%
Contains more Vitamin B6Vitamin B6 +30.1%
Contains more FolateFolate +12.5%
Contains more CholineCholine +98.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Red potato DV% diff.
Copper 0.053mg 0.174mg 13%
Potassium 261mg 545mg 8%
Vitamin B3 0.451mg 1.595mg 7%
Vitamin C 17.9mg 12.6mg 6%
Starch 0g 15.15g 6%
Carbs 3.11g 19.59g 5%
Phosphorus 38mg 72mg 5%
Calories 17kcal 89kcal 4%
Vitamin B6 0.163mg 0.212mg 4%
Iron 0.37mg 0.7mg 4%
Vitamin B5 0.204mg 0.341mg 3%
Vitamin B2 0.094mg 0.05mg 3%
Fiber 1g 1.8g 3%
Vitamin B1 0.045mg 0.072mg 2%
Magnesium 18mg 28mg 2%
Protein 1.21g 2.3g 2%
Choline 9.5mg 18.9mg 2%
Vitamin A 10µg 1µg 1%
Fructose 1.38g 0.44g 1%
Calcium 16mg 9mg 1%
Vitamin K 4.3µg 2.8µg 1%
Folate 24µg 27µg 1%
Zinc 0.32mg 0.4mg 1%
Fats 0.32g 0.15g 0%
Net carbs 2.11g 17.79g N/A
Sugar 2.5g 1.43g N/A
Sodium 8mg 12mg 0%
Vitamin E 0.12mg 0.08mg 0%
Manganese 0.177mg 0.173mg 0%
Selenium 0.2µg 0%
Saturated fat 0.084g 0.026g 0%
Monounsaturated fat 0.011g 0.002g 0%
Polyunsaturated fat 0.091g 0.043g 0%
Tryptophan 0.01mg 0.023mg 0%
Threonine 0.029mg 0.075mg 0%
Isoleucine 0.044mg 0.074mg 0%
Leucine 0.071mg 0.109mg 0%
Lysine 0.067mg 0.12mg 0%
Methionine 0.018mg 0.035mg 0%
Phenylalanine 0.043mg 0.091mg 0%
Valine 0.054mg 0.115mg 0%
Histidine 0.026mg 0.039mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
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 FatsFats +113.3%
Contains more WaterWater +23.6%
Contains more ProteinProtein +90.1%
Contains more CarbsCarbs +529.9%
Contains more OtherOther +126.3%

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +111.6%
Contains less Sat. FatSaturated fat -69%

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
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 GlucoseGlucose +94.5%
Contains more FructoseFructose +213.6%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +800%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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.