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Zucchini vs Sweet potato - In-Depth Nutrition Comparison

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The main differences between Zucchini and Sweet potato

  • Zucchini is richer in Vitamin C, yet Sweet potato is richer in Vitamin A, Vitamin B5, Copper, and Fiber.
  • Daily need coverage for Vitamin A from Sweet potato is 78% higher.
  • Zucchini contains 7 times more Vitamin C than Sweet potato. Zucchini contains 17.9mg of Vitamin C, while Sweet potato contains 2.4mg.
  • Zucchini contains less Sugar.

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

Infographic

Zucchini vs Sweet potato 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 -85.5%
Contains more Iron +64.9%
Contains more Calcium +87.5%
Contains more Potassium +29.1%
Contains more Magnesium +38.9%
Contains more Copper +184.9%
Contains more Phosphorus +23.7%
Equal in Zinc - 0.3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains less Sodium -85.5%
Contains more Iron +64.9%
Contains more Calcium +87.5%
Contains more Potassium +29.1%
Contains more Magnesium +38.9%
Contains more Copper +184.9%
Contains more Phosphorus +23.7%
Equal in Zinc - 0.3

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 C +645.8%
Contains more Vitamin B2 +54.1%
Contains more Vitamin K +138.9%
Contains more Folate +118.2%
Contains more Vitamin A +6993.5%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B5 +292.2%
Contains more Vitamin B6 +28.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +645.8%
Contains more Vitamin B2 +54.1%
Contains more Vitamin K +138.9%
Contains more Folate +118.2%
Contains more Vitamin A +6993.5%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B5 +292.2%
Contains more Vitamin B6 +28.2%

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 Sweet potato
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 Sweet potato Opinion
Calories 17kcal 86kcal Sweet potato
Protein 1.21g 1.57g Sweet potato
Fats 0.32g 0.05g Zucchini
Vitamin C 17.9mg 2.4mg Zucchini
Net carbs 2.11g 17.12g Sweet potato
Carbs 3.11g 20.12g Sweet potato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 0.61mg Sweet potato
Calcium 16mg 30mg Sweet potato
Potassium 261mg 337mg Sweet potato
Magnesium 18mg 25mg Sweet potato
Sugar 2.5g 4.18g Zucchini
Fiber 1g 3g Sweet potato
Copper 0.053mg 0.151mg Sweet potato
Zinc 0.32mg 0.3mg Zucchini
Starch 0g 12.65g Sweet potato
Phosphorus 38mg 47mg Sweet potato
Sodium 8mg 55mg Zucchini
Vitamin A 200IU 14187IU Sweet potato
Vitamin E 0.12mg 0.26mg Sweet potato
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.078mg Sweet potato
Vitamin B2 0.094mg 0.061mg Zucchini
Vitamin B3 0.451mg 0.557mg Sweet potato
Vitamin B5 0.204mg 0.8mg Sweet potato
Vitamin B6 0.163mg 0.209mg Sweet potato
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 1.8µg Zucchini
Folate 24µg 11µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.084g 0.018g Sweet potato
Monounsaturated Fat 0.011g 0.001g Zucchini
Polyunsaturated fat 0.091g 0.014g Zucchini
Tryptophan 0.01mg 0.031mg Sweet potato
Threonine 0.029mg 0.083mg Sweet potato
Isoleucine 0.044mg 0.055mg Sweet potato
Leucine 0.071mg 0.092mg Sweet potato
Lysine 0.067mg 0.066mg Zucchini
Methionine 0.018mg 0.029mg Sweet potato
Phenylalanine 0.043mg 0.089mg Sweet potato
Valine 0.054mg 0.086mg Sweet potato
Histidine 0.026mg 0.031mg Sweet potato
Fructose 1.38g 0.7g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
85
Sweet potato
Mineral Summary Score
12
Zucchini
21
Sweet potato

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
9%
Sweet potato
Carbohydrates
3%
Zucchini
20%
Sweet potato
Fats
1%
Zucchini
0%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 55)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato
Sweet potato 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.