Zucchini vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on differences between zucchini and sweet potatoes
- Sweet potatoes are higher than zucchini in vitamin A, manganese, vitamin B5, copper, vitamin B6, fiber, vitamin B3, potassium, and vitamin B1.
- Sweet potatoes cover your daily vitamin A needs 380% more than zucchini.
- Zucchini contains 4 times more folate than sweet potatoes. While zucchini contains 24µg of folate, sweet potatoes contain only 6µg.
- The glycemic index of zucchini is lower.
Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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 less SodiumSodium | -77.8% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +137.5% |
| Contains more PotassiumPotassium | +82% |
| Contains more IronIron | +86.5% |
| Contains more CopperCopper | +203.8% |
| Contains more PhosphorusPhosphorus | +42.1% |
| Contains more ManganeseManganese | +180.8% |
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 KVitamin K | +87% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin AVitamin A | +9510% |
| Contains more Vitamin EVitamin E | +491.7% |
| Contains more Vitamin B1Vitamin B1 | +137.8% |
| Contains more Vitamin B2Vitamin B2 | +12.8% |
| Contains more Vitamin B3Vitamin B3 | +229.7% |
| Contains more Vitamin B5Vitamin B5 | +333.3% |
| Contains more Vitamin B6Vitamin B6 | +75.5% |
| Contains more CholineCholine | +37.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more FatsFats | +113.3% |
| Contains more WaterWater | +25.1% |
| Contains more ProteinProtein | +66.1% |
| Contains more CarbsCarbs | +565.9% |
| Contains more OtherOther | +136.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +450% |
| Contains less Sat. FatSaturated fat | -38.1% |
~equal in
Polyunsaturated fat
~0.092g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more GlucoseGlucose | +87.7% |
| Contains more FructoseFructose | +176% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +4460% |
| 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.
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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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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 10µg | 961µg | 106% |
| Vitamin B5 | 0.204mg | 0.884mg | 14% |
| Manganese | 0.177mg | 0.497mg | 14% |
| Copper | 0.053mg | 0.161mg | 12% |
| Fiber | 1g | 3.3g | 9% |
| Vitamin B6 | 0.163mg | 0.286mg | 9% |
| Carbs | 3.11g | 20.71g | 6% |
| Potassium | 261mg | 475mg | 6% |
| Vitamin B3 | 0.451mg | 1.487mg | 6% |
| Vitamin B1 | 0.045mg | 0.107mg | 5% |
| Folate | 24µg | 6µg | 5% |
| Vitamin E | 0.12mg | 0.71mg | 4% |
| Calories | 17kcal | 90kcal | 4% |
| Iron | 0.37mg | 0.69mg | 4% |
| Starch | 0g | 7.05g | 3% |
| Vitamin K | 4.3µg | 2.3µg | 2% |
| Phosphorus | 38mg | 54mg | 2% |
| Calcium | 16mg | 38mg | 2% |
| Magnesium | 18mg | 27mg | 2% |
| Vitamin C | 17.9mg | 19.6mg | 2% |
| Protein | 1.21g | 2.01g | 2% |
| Choline | 9.5mg | 13.1mg | 1% |
| Fructose | 1.38g | 0.5g | 1% |
| Vitamin B2 | 0.094mg | 0.106mg | 1% |
| Sodium | 8mg | 36mg | 1% |
| Fats | 0.32g | 0.15g | 0% |
| Net carbs | 2.11g | 17.41g | N/A |
| Sugar | 2.5g | 6.48g | N/A |
| Zinc | 0.32mg | 0.32mg | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Saturated fat | 0.084g | 0.052g | 0% |
| Monounsaturated fat | 0.011g | 0.002g | 0% |
| Polyunsaturated fat | 0.091g | 0.092g | 0% |
| Tryptophan | 0.01mg | 0.04mg | 0% |
| Threonine | 0.029mg | 0.107mg | 0% |
| Isoleucine | 0.044mg | 0.07mg | 0% |
| Leucine | 0.071mg | 0.118mg | 0% |
| Lysine | 0.067mg | 0.084mg | 0% |
| Methionine | 0.018mg | 0.037mg | 0% |
| Phenylalanine | 0.043mg | 0.114mg | 0% |
| Valine | 0.054mg | 0.11mg | 0% |
| Histidine | 0.026mg | 0.039mg | 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%
47%
Minerals Daily Need Coverage Score
12%
25%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 55)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.032g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)