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Zucchini vs. Soft serve — In-Depth Nutrition Comparison

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Summary of differences between zucchini and soft serve

  • Zucchini has more vitamin C, vitamin B6, and manganese; however, soft serve is higher in vitamin B12, calcium, phosphorus, vitamin A, and vitamin B2.
  • Soft serve covers your daily need for saturated fat, 37% more than zucchini.
  • Zucchini has 35 times more manganese than soft serve. While zucchini has 0.177mg of manganese, soft serve has only 0.005mg.
  • Zucchini has less saturated fat.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Ice cream, soft serve, chocolate.

Infographic

Zucchini vs Soft serve 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +47.5%
Contains more IronIron +76.2%
Contains more CopperCopper +76.7%
Contains less SodiumSodium -86.9%
Contains more ManganeseManganese +3440%
Contains more CalciumCalcium +718.8%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +205.3%
Contains more SeleniumSelenium +1400%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +2137.5%
Contains more Vitamin B3Vitamin B3 +374.7%
Contains more Vitamin B6Vitamin B6 +239.6%
Contains more Vitamin KVitamin K +377.8%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +1520%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B5Vitamin B5 +148%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +173.7%
~equal in Vitamin B1 ~0.049mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +58.5%
Contains more ProteinProtein +238.8%
Contains more FatsFats +3962.5%
Contains more CarbsCarbs +613.8%
Contains more OtherOther +57.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +31627.3%
Contains more Poly. FatPolyunsaturated fat +405.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Soft serve DV% diff.
Saturated fat 0.084g 7.46g 34%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.32g 13g 20%
Vitamin C 17.9mg 0.8mg 19%
Vitamin A 10µg 162µg 17%
Calcium 16mg 131mg 12%
Phosphorus 38mg 116mg 11%
Calories 17kcal 222kcal 10%
Monounsaturated fat 0.011g 3.49g 9%
Vitamin B6 0.163mg 0.048mg 9%
Manganese 0.177mg 0.005mg 7%
Vitamin B2 0.094mg 0.182mg 7%
Vitamin B5 0.204mg 0.506mg 6%
Protein 1.21g 4.1g 6%
Carbs 3.11g 22.2g 6%
Selenium 0.2µg 3µg 5%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Folate 24µg 9µg 4%
Vitamin E 0.12mg 0.61mg 3%
Vitamin K 4.3µg 0.9µg 3%
Copper 0.053mg 0.03mg 3%
Choline 9.5mg 26mg 3%
Potassium 261mg 177mg 2%
Iron 0.37mg 0.21mg 2%
Fructose 1.38g 2%
Sodium 8mg 61mg 2%
Vitamin B3 0.451mg 0.095mg 2%
Polyunsaturated fat 0.091g 0.46g 2%
Zinc 0.32mg 0.52mg 2%
Caffeine 0mg 2mg 1%
Fiber 1g 0.7g 1%
Magnesium 18mg 12mg 1%
Net carbs 2.11g 21.5g N/A
Sugar 2.5g 21.16g N/A
Vitamin B1 0.045mg 0.049mg 0%
Tryptophan 0.01mg 0.048mg 0%
Threonine 0.029mg 0.169mg 0%
Isoleucine 0.044mg 0.215mg 0%
Leucine 0.071mg 0.353mg 0%
Lysine 0.067mg 0.296mg 0%
Methionine 0.018mg 0.091mg 0%
Phenylalanine 0.043mg 0.176mg 0%
Valine 0.054mg 0.241mg 0%
Histidine 0.026mg 0.099mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Soft serve
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Zucchini
20%
Soft serve
Minerals Daily Need Coverage Score
12%
Zucchini
17%
Soft serve

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 18.66g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 7.376g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 64)
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.