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.
The food varieties used in the comparison are Squash, summer, zucchini, includes skin, raw and Rice, white, long-grain, regular, enriched, cooked.
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.
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Poly. FatPolyunsaturated fat | +19.7% |
| Contains more Mono. FatMonounsaturated Fat | +700% |
~equal in
Saturated Fat
~0.077g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 17kcal | 130kcal |
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| Protein | 1.21g | 2.69g |
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| Fats | 0.32g | 0.28g |
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| Vitamin C | 17.9mg | 0mg |
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| Net carbs | 2.11g | 27.77g |
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| Carbs | 3.11g | 28.17g |
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| Magnesium | 18mg | 12mg |
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| Calcium | 16mg | 10mg |
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| Potassium | 261mg | 35mg |
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| Iron | 0.37mg | 1.2mg |
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| Sugar | 2.5g | 0.05g |
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| Fiber | 1g | 0.4g |
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| Copper | 0.053mg | 0.069mg |
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| Zinc | 0.32mg | 0.49mg |
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| Phosphorus | 38mg | 43mg |
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| Sodium | 8mg | 1mg |
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| Vitamin A | 200IU | 0IU |
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| Vitamin A RAE | 10µg | 0µg |
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| Vitamin E | 0.12mg | 0.04mg |
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| Manganese | 0.177mg | 0.472mg |
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| Selenium | 0.2µg | 7.5µg |
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| Vitamin B1 | 0.045mg | 0.163mg |
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| Vitamin B2 | 0.094mg | 0.013mg |
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| Vitamin B3 | 0.451mg | 1.476mg |
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| Vitamin B5 | 0.204mg | 0.39mg |
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| Vitamin B6 | 0.163mg | 0.093mg |
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| Vitamin K | 4.3µg | 0µg |
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| Folate | 24µg | 58µg |
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| Choline | 9.5mg | 2.1mg |
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| Saturated Fat | 0.084g | 0.077g |
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| Monounsaturated Fat | 0.011g | 0.088g |
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| Polyunsaturated fat | 0.091g | 0.076g |
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| Tryptophan | 0.01mg | 0.031mg |
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| Threonine | 0.029mg | 0.096mg |
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| Isoleucine | 0.044mg | 0.116mg |
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| Leucine | 0.071mg | 0.222mg |
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| Lysine | 0.067mg | 0.097mg |
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| Methionine | 0.018mg | 0.063mg |
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| Phenylalanine | 0.043mg | 0.144mg |
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| Valine | 0.054mg | 0.164mg |
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| Histidine | 0.026mg | 0.063mg |
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| Fructose | 1.38g |
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| Omega-3 - ALA | 0.061g |
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| Omega-6 - Linoleic acid | 0.03g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
12%
22%
Comparison summary
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 45)
Which food is cheaper?
Zucchini is cheaper (difference - $0.6)
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 2.45g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.