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  6. Zucchini vs. Sweet potato

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 RAE, Vitamin B5, Copper, and Fiber.
  • Daily need coverage for Vitamin A RAE 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Zucchini
Zucchini
2
:
8
Sweet potato
Sweet potato
Contains less Sodium -85.5%
Contains more Calcium +87.5%
Contains more Iron +64.9%
Contains more Magnesium +38.9%
Contains more Phosphorus +23.7%
Contains more Potassium +29.1%
Contains more Copper +184.9%
Contains more Manganese +45.8%
Contains more Selenium +200%
Equal in Zinc - 0.3
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains less Sodium -85.5%
Contains more Calcium +87.5%
Contains more Iron +64.9%
Contains more Magnesium +38.9%
Contains more Phosphorus +23.7%
Contains more Potassium +29.1%
Contains more Copper +184.9%
Contains more Manganese +45.8%
Contains more Selenium +200%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Zucchini
Zucchini
4
:
6
Sweet potato
Sweet potato
Contains more Vitamin C +645.8%
Contains more Vitamin B2 +54.1%
Contains more Folate +118.2%
Contains more Vitamin K +138.9%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +645.8%
Contains more Vitamin B2 +54.1%
Contains more Folate +118.2%
Contains more Vitamin K +138.9%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Sweet potato
Sweet potato
Contains more Fats +540%
Contains more Water +22.7%
Contains more Protein +29.8%
Contains more Carbs +546.9%
Contains more Other +71.9%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Fats +540%
Contains more Water +22.7%
Contains more Protein +29.8%
Contains more Carbs +546.9%
Contains more Other +71.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +1000%
Contains more Polyunsaturated fat +550%
Contains less Saturated Fat -78.6%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +1000%
Contains more Polyunsaturated fat +550%
Contains less Saturated Fat -78.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
2
Sweet potato
Sweet potato
Contains more Glucose +11.5%
Contains more Fructose +97.1%
Contains more Starch +∞%
Contains more Sucrose +4940%
Zucchini
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
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +11.5%
Contains more Fructose +97.1%
Contains more Starch +∞%
Contains more Sucrose +4940%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 2.11g 17.12g Sweet potato
Protein 1.21g 1.57g Sweet potato
Fats 0.32g 0.05g Zucchini
Carbs 3.11g 20.12g Sweet potato
Calories 17kcal 86kcal Sweet potato
Starch 0g 12.65g Sweet potato
Fructose 1.38g 0.7g Zucchini
Sugar 2.5g 4.18g Zucchini
Fiber 1g 3g Sweet potato
Calcium 16mg 30mg Sweet potato
Iron 0.37mg 0.61mg Sweet potato
Magnesium 18mg 25mg Sweet potato
Phosphorus 38mg 47mg Sweet potato
Potassium 261mg 337mg Sweet potato
Sodium 8mg 55mg Zucchini
Zinc 0.32mg 0.3mg Zucchini
Copper 0.053mg 0.151mg Sweet potato
Manganese 0.177mg 0.258mg Sweet potato
Selenium 0.2µg 0.6µg Sweet potato
Vitamin A 200IU 14187IU Sweet potato
Vitamin A RAE 10µg 709µg Sweet potato
Vitamin E 0.12mg 0.26mg Sweet potato
Vitamin C 17.9mg 2.4mg Zucchini
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
Folate 24µg 11µg Zucchini
Vitamin K 4.3µg 1.8µg 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
Saturated Fat 0.084g 0.018g Sweet potato
Monounsaturated Fat 0.011g 0.001g Zucchini
Polyunsaturated fat 0.091g 0.014g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Zucchini
85%
Sweet potato
Minerals Daily Need Coverage Score
12%
Zucchini
20%
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

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. 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.