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Zucchini vs. Rice pudding — In-Depth Nutrition Comparison

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A recap on differences between zucchini and rice pudding

  • Zucchini is higher in vitamin C, vitamin B6, and manganese, yet rice pudding is higher in vitamin B12, calcium, phosphorus, and vitamin D.
  • Zucchini covers your daily vitamin C needs 19% more than rice pudding.
  • Zucchini contains 6 times more folate than rice pudding. While zucchini contains 24µg of folate, rice pudding contains only 4µg.
  • The amount of saturated fat in zucchini is lower.
  • The glycemic index of zucchini is lower.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Zucchini vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +100.8%
Contains more CopperCopper +194.4%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +210.5%
Contains more CalciumCalcium +556.3%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +128.9%
Contains more SeleniumSelenium +850%
~equal in Iron ~0.37mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +2457.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +365.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +360%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~0.443mg

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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more WaterWater +29.1%
Contains more ProteinProtein +171.9%
Contains more FatsFats +409.4%
Contains more CarbsCarbs +569.1%
Contains more OtherOther +47.4%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Poly. FatPolyunsaturated fat +51.7%
Contains more Mono. FatMonounsaturated fat +3909.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Rice pudding
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Rice pudding DV% diff.
Vitamin C 17.9mg 0.7mg 19%
Vitamin B12 0µg 0.24µg 10%
Vitamin B6 0.163mg 0.035mg 10%
Calcium 16mg 105mg 9%
Phosphorus 38mg 87mg 7%
Carbs 3.11g 20.81g 6%
Calories 17kcal 111kcal 5%
Folate 24µg 4µg 5%
Manganese 0.177mg 0.057mg 5%
Copper 0.053mg 0.018mg 4%
Vitamin A 10µg 46µg 4%
Sodium 8mg 109mg 4%
Protein 1.21g 3.29g 4%
Potassium 261mg 130mg 4%
Fiber 1g 0.1g 4%
Vitamin B2 0.094mg 0.141mg 4%
Vitamin D 0IU 34IU 4%
Vitamin K 4.3µg 4%
Saturated fat 0.084g 0.967g 4%
Vitamin D 0µg 0.8µg 4%
Selenium 0.2µg 1.9µg 3%
Vitamin B1 0.045mg 0.075mg 3%
Fructose 1.38g 2%
Vitamin B5 0.204mg 0.288mg 2%
Cholesterol 0mg 6mg 2%
Choline 9.5mg 2%
Fats 0.32g 1.63g 2%
Vitamin E 0.12mg 1%
Magnesium 18mg 13mg 1%
Monounsaturated fat 0.011g 0.441g 1%
Zinc 0.32mg 0.38mg 1%
Net carbs 2.11g 20.71g N/A
Iron 0.37mg 0.37mg 0%
Sugar 2.5g N/A
Vitamin B3 0.451mg 0.443mg 0%
Polyunsaturated fat 0.091g 0.06g 0%
Tryptophan 0.01mg 0.039mg 0%
Threonine 0.029mg 0.126mg 0%
Isoleucine 0.044mg 0.169mg 0%
Leucine 0.071mg 0.273mg 0%
Lysine 0.067mg 0.221mg 0%
Methionine 0.018mg 0.07mg 0%
Phenylalanine 0.043mg 0.135mg 0%
Valine 0.054mg 0.187mg 0%
Histidine 0.026mg 0.075mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Rice pudding
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Zucchini
11%
Rice pudding
Minerals Daily Need Coverage Score
12%
Zucchini
15%
Rice pudding

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 101mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.883g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 44)
Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 2.5g)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $0.4)
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.

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 pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.