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Zucchini vs Rutabagas - In-Depth Nutrition Comparison

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Important differences between Zucchini and Rutabagas

  • Zucchini has less Vitamin C, and Fiber.
  • Zucchini is lower in Sugar.

The food varieties used in the comparison are Squash, summer, zucchini, includes skin, raw and Rutabagas, raw.

Infographic

Zucchini vs Rutabagas infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -33.3%
Contains more Zinc +33.3%
Contains more Copper +65.6%
Contains more Calcium +168.8%
Contains more Iron +18.9%
Contains more Magnesium +11.1%
Contains more Phosphorus +39.5%
Contains more Potassium +16.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains less Sodium -33.3%
Contains more Zinc +33.3%
Contains more Copper +65.6%
Contains more Calcium +168.8%
Contains more Iron +18.9%
Contains more Magnesium +11.1%
Contains more Phosphorus +39.5%
Contains more Potassium +16.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +9900%
Contains more Vitamin B2 +135%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +63%
Contains more Folate +14.3%
Contains more Vitamin K +1333.3%
Contains more Vitamin E +150%
Contains more Vitamin C +39.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +55.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +9900%
Contains more Vitamin B2 +135%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +63%
Contains more Folate +14.3%
Contains more Vitamin K +1333.3%
Contains more Vitamin E +150%
Contains more Vitamin C +39.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +55.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Rutabagas
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Rutabagas Opinion
Net carbs 2.11g 6.32g Rutabagas
Protein 1.21g 1.08g Zucchini
Fats 0.32g 0.16g Zucchini
Carbs 3.11g 8.62g Rutabagas
Calories 17kcal 37kcal Rutabagas
Starch 0g 0.4g Rutabagas
Fructose 1.38g 1.61g Rutabagas
Sugar 2.5g 4.46g Zucchini
Fiber 1g 2.3g Rutabagas
Calcium 16mg 43mg Rutabagas
Iron 0.37mg 0.44mg Rutabagas
Magnesium 18mg 20mg Rutabagas
Phosphorus 38mg 53mg Rutabagas
Potassium 261mg 305mg Rutabagas
Sodium 8mg 12mg Zucchini
Zinc 0.32mg 0.24mg Zucchini
Copper 0.053mg 0.032mg Zucchini
Vitamin A 200IU 2IU Zucchini
Vitamin E 0.12mg 0.3mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.9mg 25mg Rutabagas
Vitamin B1 0.045mg 0.09mg Rutabagas
Vitamin B2 0.094mg 0.04mg Zucchini
Vitamin B3 0.451mg 0.7mg Rutabagas
Vitamin B5 0.204mg 0.16mg Zucchini
Vitamin B6 0.163mg 0.1mg Zucchini
Folate 24µg 21µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.3µg Zucchini
Tryptophan 0.01mg mg Zucchini
Threonine 0.029mg mg Zucchini
Isoleucine 0.044mg mg Zucchini
Leucine 0.071mg mg Zucchini
Lysine 0.067mg mg Zucchini
Methionine 0.018mg mg Zucchini
Phenylalanine 0.043mg mg Zucchini
Valine 0.054mg mg Zucchini
Histidine 0.026mg mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.084g 0.027g Rutabagas
Monounsaturated Fat 0.011g 0.025g Rutabagas
Polyunsaturated fat 0.091g 0.088g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Zucchini
15
Rutabagas
Mineral Summary Score
12
Zucchini
14
Rutabagas

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Zucchini
6%
Rutabagas
Carbohydrates
3%
Zucchini
9%
Rutabagas
Fats
1%
Zucchini
1%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 57)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.1)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.057g)
Which food is richer in minerals?
Rutabagas
Rutabagas 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.