Zucchini vs. Smoothie — In-Depth Nutrition Comparison
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The main differences between zucchini and smoothie
- Zucchini is richer in potassium and vitamin B6, yet smoothie is richer in vitamin B12 and vitamin C.
- Zucchini contains less sugar.
- Zucchini has a lower glycemic index than smoothie.
Food types used in this article are Squash, summer, zucchini, includes skin, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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 more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +987.5% |
| Contains more IronIron | +146.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -72.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +156.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +98.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +36.9% |
| Contains more Vitamin B3Vitamin B3 | +80.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +67.6% |
| Contains more CarbsCarbs | +162.4% |
~equal in
Protein
~1.22g
~equal in
Water
~90.28g
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Manganese | 0.177mg | 8% | |
| Vitamin B2 | 0.094mg | 7% | |
| Vitamin C | 17.9mg | 24.5mg | 7% |
| Potassium | 261mg | 24mg | 7% |
| Copper | 0.053mg | 6% | |
| Vitamin B6 | 0.163mg | 0.082mg | 6% |
| Folate | 24µg | 6% | |
| Phosphorus | 38mg | 5% | |
| Vitamin B1 | 0.045mg | 4% | |
| Vitamin K | 4.3µg | 4% | |
| Fiber | 1g | 0g | 4% |
| Vitamin B5 | 0.204mg | 4% | |
| Magnesium | 18mg | 4% | |
| Zinc | 0.32mg | 3% | |
| Iron | 0.37mg | 0.15mg | 3% |
| Calcium | 16mg | 41mg | 3% |
| Choline | 9.5mg | 2% | |
| Carbs | 3.11g | 8.16g | 2% |
| Fructose | 1.38g | 2% | |
| Vitamin B3 | 0.451mg | 0.816mg | 2% |
| Polyunsaturated fat | 0.091g | 1% | |
| Calories | 17kcal | 37kcal | 1% |
| Vitamin E | 0.12mg | 1% | |
| Vitamin A | 10µg | 1% | |
| Sodium | 8mg | 29mg | 1% |
| Protein | 1.21g | 1.22g | 0% |
| Fats | 0.32g | 0g | 0% |
| Net carbs | 2.11g | 8.16g | N/A |
| Sugar | 2.5g | 7.35g | N/A |
| Selenium | 0.2µg | 0% | |
| Saturated fat | 0.084g | 0g | 0% |
| Monounsaturated fat | 0.011g | 0% | |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.044mg | 0% | |
| Leucine | 0.071mg | 0% | |
| Lysine | 0.067mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.054mg | 0% | |
| Histidine | 0.026mg | 0% | |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
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%
11%
Minerals Daily Need Coverage Score
12%
2%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 0.084g)
Which food is cheaper?
Smoothie is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)