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Zucchini vs. Spaghetti — In-Depth Nutrition Comparison

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How are zucchini and spaghetti different?

  • Zucchini is richer in vitamin C, vitamin B6, potassium, and vitamin B2, while spaghetti is higher in selenium, manganese, and copper.
  • Spaghetti covers your daily need for selenium, 48% more than zucchini.
  • Spaghetti is lower in sugar.
  • Spaghetti has a higher glycemic index (49) than zucchini (15).

Squash, summer, zucchini, includes skin, raw and Pasta, cooked, unenriched, without added salt types were used in this article.

Infographic

Zucchini vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +493.2%
Contains more IronIron +35.1%
Contains more CopperCopper +88.7%
Contains more ZincZinc +59.4%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +81.9%
Contains more SeleniumSelenium +13100%
~equal in Magnesium ~18mg

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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +370%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +82.1%
Contains more Vitamin B6Vitamin B6 +232.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +48.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more WaterWater +52.6%
Contains more OtherOther +103.6%
Contains more ProteinProtein +379.3%
Contains more FatsFats +190.6%
Contains more CarbsCarbs +892.3%

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains less Sat. FatSaturated fat -52.3%
Contains more Mono. FatMonounsaturated fat +1090.9%
Contains more Poly. FatPolyunsaturated fat +258.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more GlucoseGlucose +2575%
Contains more FructoseFructose +4500%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +80%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Spaghetti DV% diff.
Selenium 0.2µg 26.4µg 48%
Vitamin C 17.9mg 0mg 20%
Starch 0g 26.01g 11%
Vitamin B6 0.163mg 0.049mg 9%
Protein 1.21g 5.8g 9%
Carbs 3.11g 30.86g 9%
Calories 17kcal 158kcal 7%
Manganese 0.177mg 0.322mg 6%
Vitamin B2 0.094mg 0.02mg 6%
Potassium 261mg 44mg 6%
Copper 0.053mg 0.1mg 5%
Vitamin K 4.3µg 0µg 4%
Folate 24µg 7µg 4%
Fiber 1g 1.8g 3%
Phosphorus 38mg 58mg 3%
Vitamin B1 0.045mg 0.02mg 2%
Fructose 1.38g 0.03g 2%
Polyunsaturated fat 0.091g 0.326g 2%
Vitamin B5 0.204mg 0.112mg 2%
Iron 0.37mg 0.5mg 2%
Zinc 0.32mg 0.51mg 2%
Fats 0.32g 0.93g 1%
Vitamin A 10µg 0µg 1%
Choline 9.5mg 6.4mg 1%
Calcium 16mg 7mg 1%
Net carbs 2.11g 29.06g N/A
Magnesium 18mg 18mg 0%
Sugar 2.5g 0.56g N/A
Sodium 8mg 1mg 0%
Vitamin E 0.12mg 0.06mg 0%
Vitamin B3 0.451mg 0.4mg 0%
Saturated fat 0.084g 0.176g 0%
Monounsaturated fat 0.011g 0.131g 0%
Tryptophan 0.01mg 0.083mg 0%
Threonine 0.029mg 0.206mg 0%
Isoleucine 0.044mg 0.228mg 0%
Leucine 0.071mg 0.44mg 0%
Lysine 0.067mg 0.133mg 0%
Methionine 0.018mg 0.065mg 0%
Phenylalanine 0.043mg 0.297mg 0%
Valine 0.054mg 0.262mg 0%
Histidine 0.026mg 0.132mg 0%
Omega-3 - ALA 0.061g 0.024g 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 Spaghetti
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
3%
Spaghetti
Minerals Daily Need Coverage Score
12%
Zucchini
30%
Spaghetti

Comparison summary

Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.092g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 34)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.2)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Spaghetti
Spaghetti is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.