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Zucchini vs. Shallot — In-Depth Nutrition Comparison

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The main differences between Zucchini and Shallot

  • Zucchini is richer in Vitamin C, and Vitamin B2, yet Shallot is richer in Vitamin B6, Iron, Fiber, and Manganese.
  • Daily need coverage for Vitamin B6 from Shallot is 14% higher.
  • Zucchini contains 5 times more Vitamin B2 than Shallot. Zucchini contains 0.094mg of Vitamin B2, while Shallot contains 0.02mg.
  • Zucchini contains less Sugar.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Shallots, raw.

Infographic

Zucchini vs Shallot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -33.3%
Contains more Calcium +131.3%
Contains more Iron +224.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +57.9%
Contains more Potassium +28%
Contains more Zinc +25%
Contains more Copper +66%
Contains more Manganese +65%
Contains more Selenium +500%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains less Sodium -33.3%
Contains more Calcium +131.3%
Contains more Iron +224.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +57.9%
Contains more Potassium +28%
Contains more Zinc +25%
Contains more Copper +66%
Contains more Manganese +65%
Contains more Selenium +500%

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 A +4900%
Contains more Vitamin E +200%
Contains more Vitamin C +123.8%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +125.5%
Contains more Vitamin K +437.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B5 +42.2%
Contains more Vitamin B6 +111.7%
Contains more Folate +41.7%
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% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +4900%
Contains more Vitamin E +200%
Contains more Vitamin C +123.8%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +125.5%
Contains more Vitamin K +437.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B5 +42.2%
Contains more Vitamin B6 +111.7%
Contains more Folate +41.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +220%
Contains more Water +18.8%
Contains more Protein +106.6%
Contains more Carbs +440.2%
Contains more Other +40.4%
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +220%
Contains more Water +18.8%
Contains more Protein +106.6%
Contains more Carbs +440.2%
Contains more Other +40.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +133.3%
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +27.3%
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Polyunsaturated fat +133.3%
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +27.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Shallot Opinion
Net carbs 2.11g 13.6g Shallot
Protein 1.21g 2.5g Shallot
Fats 0.32g 0.1g Zucchini
Carbs 3.11g 16.8g Shallot
Calories 17kcal 72kcal Shallot
Fructose 1.38g Zucchini
Sugar 2.5g 7.87g Zucchini
Fiber 1g 3.2g Shallot
Calcium 16mg 37mg Shallot
Iron 0.37mg 1.2mg Shallot
Magnesium 18mg 21mg Shallot
Phosphorus 38mg 60mg Shallot
Potassium 261mg 334mg Shallot
Sodium 8mg 12mg Zucchini
Zinc 0.32mg 0.4mg Shallot
Copper 0.053mg 0.088mg Shallot
Manganese 0.177mg 0.292mg Shallot
Selenium 0.2µg 1.2µg Shallot
Vitamin A 200IU 4IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.04mg Zucchini
Vitamin C 17.9mg 8mg Zucchini
Vitamin B1 0.045mg 0.06mg Shallot
Vitamin B2 0.094mg 0.02mg Zucchini
Vitamin B3 0.451mg 0.2mg Zucchini
Vitamin B5 0.204mg 0.29mg Shallot
Vitamin B6 0.163mg 0.345mg Shallot
Folate 24µg 34µg Shallot
Vitamin K 4.3µg 0.8µg Zucchini
Tryptophan 0.01mg 0.028mg Shallot
Threonine 0.029mg 0.098mg Shallot
Isoleucine 0.044mg 0.106mg Shallot
Leucine 0.071mg 0.149mg Shallot
Lysine 0.067mg 0.125mg Shallot
Methionine 0.018mg 0.027mg Shallot
Phenylalanine 0.043mg 0.081mg Shallot
Valine 0.054mg 0.11mg Shallot
Histidine 0.026mg 0.043mg Shallot
Saturated Fat 0.084g 0.017g Shallot
Monounsaturated Fat 0.011g 0.014g Shallot
Polyunsaturated fat 0.091g 0.039g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Shallot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
15%
Shallot
Minerals Daily Need Coverage Score
12%
Zucchini
21%
Shallot

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 5.37g)
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 - 15)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.067g)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.1)
Which food is richer in minerals?
Shallot
Shallot 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

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.