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  6. Zucchini vs. Rice

Zucchini vs. Rice — In-Depth Nutrition Comparison

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Important differences between zucchini and rice

  • Zucchini has more vitamin C, potassium, vitamin B2, and vitamin B6; however, rice has more selenium, manganese, iron, vitamin B1, folate, and vitamin B3.
  • Zucchini's daily need coverage for vitamin C is 20% more.
  • Zucchini has 7 times more potassium than rice. Zucchini has 261mg of potassium, while rice has 35mg.
  • Rice has a higher glycemic index than zucchini.

The food varieties used in the comparison are Squash, summer, zucchini, includes skin, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Zucchini vs Rice 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.
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%
Rice
Rice
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +645.7%
Contains more IronIron +224.3%
Contains more CopperCopper +30.2%
Contains more ZincZinc +53.1%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +166.7%
Contains more SeleniumSelenium +3650%

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%
Rice
Rice
4
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% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +623.1%
Contains more Vitamin B6Vitamin B6 +75.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +352.4%
Contains more Vitamin B1Vitamin B1 +262.2%
Contains more Vitamin B3Vitamin B3 +227.3%
Contains more Vitamin B5Vitamin B5 +91.2%
Contains more FolateFolate +141.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Rice DV% diff.
Vitamin C 17.9mg 0mg 20%
Manganese 0.177mg 0.472mg 13%
Selenium 0.2µg 7.5µg 13%
Vitamin B1 0.045mg 0.163mg 10%
Iron 0.37mg 1.2mg 10%
Folate 24µg 58µg 9%
Carbs 3.11g 28.17g 8%
Potassium 261mg 35mg 7%
Calories 17kcal 130kcal 6%
Vitamin B3 0.451mg 1.476mg 6%
Vitamin B2 0.094mg 0.013mg 6%
Vitamin B6 0.163mg 0.093mg 5%
Vitamin K 4.3µg 0µg 4%
Vitamin B5 0.204mg 0.39mg 4%
Protein 1.21g 2.69g 3%
Fiber 1g 0.4g 2%
Zinc 0.32mg 0.49mg 2%
Fructose 1.38g 2%
Copper 0.053mg 0.069mg 2%
Choline 9.5mg 2.1mg 1%
Magnesium 18mg 12mg 1%
Phosphorus 38mg 43mg 1%
Vitamin E 0.12mg 0.04mg 1%
Vitamin A 10µg 0µg 1%
Calcium 16mg 10mg 1%
Fats 0.32g 0.28g 0%
Net carbs 2.11g 27.77g N/A
Sugar 2.5g 0.05g N/A
Sodium 8mg 1mg 0%
Saturated fat 0.084g 0.077g 0%
Monounsaturated fat 0.011g 0.088g 0%
Polyunsaturated fat 0.091g 0.076g 0%
Tryptophan 0.01mg 0.031mg 0%
Threonine 0.029mg 0.096mg 0%
Isoleucine 0.044mg 0.116mg 0%
Leucine 0.071mg 0.222mg 0%
Lysine 0.067mg 0.097mg 0%
Methionine 0.018mg 0.063mg 0%
Phenylalanine 0.043mg 0.144mg 0%
Valine 0.054mg 0.164mg 0%
Histidine 0.026mg 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +14.3%
Contains more WaterWater +38.5%
Contains more OtherOther +35.7%
Contains more ProteinProtein +122.3%
Contains more CarbsCarbs +805.8%

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +19.7%
Contains more Mono. FatMonounsaturated fat +700%
~equal in Saturated fat ~0.077g

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.