Zucchini vs. Russet potato — In-Depth Nutrition Comparison
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Summary of differences between Zucchini and Russet potato
- Zucchini has more Vitamin C, however, Russet potato is higher in Vitamin B6, Iron, Potassium, Copper, Vitamin B3, and Fiber.
- Russet potato covers your daily need of Vitamin B6 15% more than Zucchini.
- Zucchini has 2 times more Vitamin C than Russet potato. While Zucchini has 17.9mg of Vitamin C, Russet potato has only 8.3mg.
These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Potatoes, Russet, flesh and skin, baked.
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 less SodiumSodium | -42.9% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +110.7% |
| Contains more IronIron | +189.2% |
| Contains more CopperCopper | +101.9% |
| Contains more PhosphorusPhosphorus | +86.8% |
| Contains more ManganeseManganese | +28.8% |
| Contains more SeleniumSelenium | +150% |
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 | +115.7% |
| Contains more Vitamin AVitamin A | +1900% |
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin B2Vitamin B2 | +95.8% |
| Contains more Vitamin KVitamin K | +115% |
| Contains more Vitamin B1Vitamin B1 | +48.9% |
| Contains more Vitamin B3Vitamin B3 | +198.9% |
| Contains more Vitamin B5Vitamin B5 | +86.3% |
| Contains more Vitamin B6Vitamin B6 | +117.2% |
| Contains more CholineCholine | +57.9% |
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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +146.2% |
| Contains more WaterWater | +27.3% |
| Contains more ProteinProtein | +117.4% |
| Contains more CarbsCarbs | +589.4% |
| Contains more OtherOther | +136.8% |
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
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated Fat | +266.7% |
| Contains more Poly. FatPolyunsaturated fat | +68.5% |
| Contains less Sat. FatSaturated Fat | -61.9% |
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:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +189.2% |
| Contains more FructoseFructose | +331.3% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +680% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 17kcal | 97kcal |
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| Protein | 1.21g | 2.63g |
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| Fats | 0.32g | 0.13g |
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| Vitamin C | 17.9mg | 8.3mg |
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| Net carbs | 2.11g | 19.14g |
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| Carbs | 3.11g | 21.44g |
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| Magnesium | 18mg | 30mg |
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| Calcium | 16mg | 18mg |
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| Potassium | 261mg | 550mg |
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| Iron | 0.37mg | 1.07mg |
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| Sugar | 2.5g | 1.08g |
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| Fiber | 1g | 2.3g |
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| Copper | 0.053mg | 0.107mg |
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| Zinc | 0.32mg | 0.35mg |
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| Starch | 0g | 17.45g |
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| Phosphorus | 38mg | 71mg |
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| Sodium | 8mg | 14mg |
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| Vitamin A | 200IU | 10IU |
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| Vitamin A | 10µg | 1µg |
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| Vitamin E | 0.12mg | 0.07mg |
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| Manganese | 0.177mg | 0.228mg |
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| Selenium | 0.2µg | 0.5µg |
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| Vitamin B1 | 0.045mg | 0.067mg |
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| Vitamin B2 | 0.094mg | 0.048mg |
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| Vitamin B3 | 0.451mg | 1.348mg |
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| Vitamin B5 | 0.204mg | 0.38mg |
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| Vitamin B6 | 0.163mg | 0.354mg |
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| Vitamin K | 4.3µg | 2µg |
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| Folate | 24µg | 26µg |
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| Choline | 9.5mg | 15mg |
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| Saturated Fat | 0.084g | 0.032g |
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| Monounsaturated Fat | 0.011g | 0.003g |
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| Polyunsaturated fat | 0.091g | 0.054g |
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| Tryptophan | 0.01mg | 0.027mg |
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| Threonine | 0.029mg | 0.086mg |
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| Isoleucine | 0.044mg | 0.085mg |
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| Leucine | 0.071mg | 0.125mg |
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| Lysine | 0.067mg | 0.137mg |
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| Methionine | 0.018mg | 0.041mg |
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| Phenylalanine | 0.043mg | 0.104mg |
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| Valine | 0.054mg | 0.131mg |
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| Histidine | 0.026mg | 0.044mg |
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| Fructose | 1.38g | 0.32g |
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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%
17%
Minerals Daily Need Coverage Score
12%
23%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 67)
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.