Zucchini vs. Brown rice — In-Depth Nutrition Comparison
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The main differences between zucchini and brown rice
- Zucchini is richer in vitamin C and potassium, yet brown rice is richer in manganese, vitamin B3, vitamin B1, selenium, phosphorus, copper, and magnesium.
- Daily need coverage for manganese for brown rice is 35% higher.
- Zucchini has a lower glycemic index than brown rice.
Food types used in this article are Squash, summer, zucchini, includes skin, raw and Rice, brown, long-grain, 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 CalciumCalcium | +433.3% |
| Contains more PotassiumPotassium | +203.5% |
| Contains more MagnesiumMagnesium | +116.7% |
| Contains more IronIron | +51.4% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +121.9% |
| Contains more PhosphorusPhosphorus | +171.1% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +450.3% |
| Contains more SeleniumSelenium | +2800% |
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 B2Vitamin B2 | +36.2% |
| Contains more Vitamin B6Vitamin B6 | +32.5% |
| Contains more Vitamin KVitamin K | +2050% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin EVitamin E | +41.7% |
| Contains more Vitamin B1Vitamin B1 | +295.6% |
| Contains more Vitamin B3Vitamin B3 | +467.8% |
| Contains more Vitamin B5Vitamin B5 | +86.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.177mg | 0.974mg | 35% |
| Vitamin C | 17.9mg | 0mg | 20% |
| Vitamin B3 | 0.451mg | 2.561mg | 13% |
| Vitamin B1 | 0.045mg | 0.178mg | 11% |
| Selenium | 0.2µg | 5.8µg | 10% |
| Starch | 0g | 24.79g | 10% |
| Phosphorus | 38mg | 103mg | 9% |
| Carbs | 3.11g | 25.58g | 7% |
| Copper | 0.053mg | 0.106mg | 6% |
| Calories | 17kcal | 123kcal | 5% |
| Potassium | 261mg | 86mg | 5% |
| Magnesium | 18mg | 39mg | 5% |
| Vitamin B5 | 0.204mg | 0.38mg | 4% |
| Zinc | 0.32mg | 0.71mg | 4% |
| Folate | 24µg | 9µg | 4% |
| Vitamin K | 4.3µg | 0.2µg | 3% |
| Protein | 1.21g | 2.74g | 3% |
| Vitamin B6 | 0.163mg | 0.123mg | 3% |
| Polyunsaturated fat | 0.091g | 0.366g | 2% |
| Fructose | 1.38g | 0g | 2% |
| Vitamin B2 | 0.094mg | 0.069mg | 2% |
| Fiber | 1g | 1.6g | 2% |
| Iron | 0.37mg | 0.56mg | 2% |
| Fats | 0.32g | 0.97g | 1% |
| Calcium | 16mg | 3mg | 1% |
| Saturated fat | 0.084g | 0.26g | 1% |
| Monounsaturated fat | 0.011g | 0.369g | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Net carbs | 2.11g | 23.98g | N/A |
| Sugar | 2.5g | 0.24g | N/A |
| Sodium | 8mg | 4mg | 0% |
| Vitamin E | 0.12mg | 0.17mg | 0% |
| Choline | 9.5mg | 9.2mg | 0% |
| Tryptophan | 0.01mg | 0.033mg | 0% |
| Threonine | 0.029mg | 0.095mg | 0% |
| Isoleucine | 0.044mg | 0.109mg | 0% |
| Leucine | 0.071mg | 0.214mg | 0% |
| Lysine | 0.067mg | 0.099mg | 0% |
| Methionine | 0.018mg | 0.058mg | 0% |
| Phenylalanine | 0.043mg | 0.133mg | 0% |
| Valine | 0.054mg | 0.151mg | 0% |
| Histidine | 0.026mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.061g | 0.011g | N/A |
| Omega-6 - Linoleic acid | 0.03g | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more WaterWater | +34.9% |
| Contains more OtherOther | +29.5% |
| Contains more ProteinProtein | +126.4% |
| Contains more FatsFats | +203.1% |
| Contains more CarbsCarbs | +722.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -67.7% |
| Contains more Mono. FatMonounsaturated fat | +3254.5% |
| Contains more Poly. FatPolyunsaturated fat | +302.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +380% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
