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.
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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
Sodium
-42.9%
Contains
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Calcium
+12.5%
Contains
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Iron
+189.2%
Contains
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Magnesium
+66.7%
Contains
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Phosphorus
+86.8%
Contains
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Potassium
+110.7%
Contains
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Copper
+101.9%
Contains
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Manganese
+28.8%
Contains
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Selenium
+150%
Equal in Zinc - 0.35
Contains
less
Sodium
-42.9%
Contains
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Calcium
+12.5%
Contains
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Iron
+189.2%
Contains
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Magnesium
+66.7%
Contains
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Phosphorus
+86.8%
Contains
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Potassium
+110.7%
Contains
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Copper
+101.9%
Contains
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Manganese
+28.8%
Contains
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Selenium
+150%
Equal in Zinc - 0.35
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
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Vitamin A
+1900%
Contains
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Vitamin E
+71.4%
Contains
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Vitamin C
+115.7%
Contains
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Vitamin B2
+95.8%
Contains
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Vitamin K
+115%
Contains
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Vitamin B1
+48.9%
Contains
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Vitamin B3
+198.9%
Contains
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Vitamin B5
+86.3%
Contains
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Vitamin B6
+117.2%
Equal in Folate - 26
Contains
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Vitamin A
+1900%
Contains
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Vitamin E
+71.4%
Contains
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Vitamin C
+115.7%
Contains
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Vitamin B2
+95.8%
Contains
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Vitamin K
+115%
Contains
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Vitamin B1
+48.9%
Contains
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Vitamin B3
+198.9%
Contains
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Vitamin B5
+86.3%
Contains
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Vitamin B6
+117.2%
Equal in Folate - 26
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+146.2%
Contains
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Water
+27.3%
Contains
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Protein
+117.4%
Contains
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Carbs
+589.4%
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Other
+136.8%
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
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Fats
+146.2%
Contains
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Water
+27.3%
Contains
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Protein
+117.4%
Contains
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Carbs
+589.4%
Contains
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Other
+136.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+266.7%
Contains
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Polyunsaturated fat
+68.5%
Contains
less
Saturated Fat
-61.9%
Saturated Fat:
0.084 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.091 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
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Monounsaturated Fat
+266.7%
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Polyunsaturated fat
+68.5%
Contains
less
Saturated Fat
-61.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+189.2%
Contains
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Fructose
+331.3%
Contains
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Starch
+∞%
Contains
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Sucrose
+680%
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
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Glucose
+189.2%
Contains
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Fructose
+331.3%
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Starch
+∞%
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Sucrose
+680%
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 |
| Net carbs | 2.11g | 19.14g |
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| Protein | 1.21g | 2.63g |
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| Fats | 0.32g | 0.13g |
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| Carbs | 3.11g | 21.44g |
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| Calories | 17kcal | 97kcal |
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| Starch | 0g | 17.45g |
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| Fructose | 1.38g | 0.32g |
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| Sugar | 2.5g | 1.08g |
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| Fiber | 1g | 2.3g |
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| Calcium | 16mg | 18mg |
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| Iron | 0.37mg | 1.07mg |
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| Magnesium | 18mg | 30mg |
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| Phosphorus | 38mg | 71mg |
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| Potassium | 261mg | 550mg |
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| Sodium | 8mg | 14mg |
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| Zinc | 0.32mg | 0.35mg |
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| Copper | 0.053mg | 0.107mg |
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| Manganese | 0.177mg | 0.228mg |
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| Selenium | 0.2µg | 0.5µg |
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| Vitamin A | 200IU | 10IU |
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| Vitamin A RAE | 10µg | 1µg |
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| Vitamin E | 0.12mg | 0.07mg |
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| Vitamin C | 17.9mg | 8.3mg |
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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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| Folate | 24µg | 26µg |
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| Vitamin K | 4.3µg | 2µg |
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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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| 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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| Omega-6 - Linoleic acid | 0.03g |
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| Omega-3 - ALA | 0.061g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
16%
18%
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?
?
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.