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 for sweet potato is 280% 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.
- Zucchini has a lower glycemic index than sweet potato.
Food types used in this article are Squash, summer, zucchini, includes skin, raw and Sweet potato, raw, unprepared.
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 | -85.5% |
| Contains more MagnesiumMagnesium | +38.9% |
| Contains more CalciumCalcium | +87.5% |
| Contains more PotassiumPotassium | +29.1% |
| Contains more IronIron | +64.9% |
| Contains more CopperCopper | +184.9% |
| Contains more PhosphorusPhosphorus | +23.7% |
| Contains more ManganeseManganese | +45.8% |
| Contains more SeleniumSelenium | +200% |
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 CVitamin C | +645.8% |
| Contains more Vitamin B2Vitamin B2 | +54.1% |
| Contains more Vitamin KVitamin K | +138.9% |
| Contains more FolateFolate | +118.2% |
| Contains more Vitamin AVitamin A | +6990% |
| Contains more Vitamin EVitamin E | +116.7% |
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin B3Vitamin B3 | +23.5% |
| Contains more Vitamin B5Vitamin B5 | +292.2% |
| Contains more Vitamin B6Vitamin B6 | +28.2% |
| Contains more CholineCholine | +29.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 10µg | 709µg | 78% |
| Vitamin C | 17.9mg | 2.4mg | 17% |
| Vitamin B5 | 0.204mg | 0.8mg | 12% |
| Copper | 0.053mg | 0.151mg | 11% |
| Fiber | 1g | 3g | 8% |
| Carbs | 3.11g | 20.12g | 6% |
| Starch | 0g | 12.65g | 5% |
| Vitamin B6 | 0.163mg | 0.209mg | 4% |
| Manganese | 0.177mg | 0.258mg | 4% |
| Calories | 17kcal | 86kcal | 3% |
| Folate | 24µg | 11µg | 3% |
| Vitamin B1 | 0.045mg | 0.078mg | 3% |
| Vitamin B2 | 0.094mg | 0.061mg | 3% |
| Iron | 0.37mg | 0.61mg | 3% |
| Vitamin K | 4.3µg | 1.8µg | 2% |
| Sodium | 8mg | 55mg | 2% |
| Magnesium | 18mg | 25mg | 2% |
| Potassium | 261mg | 337mg | 2% |
| Choline | 9.5mg | 12.3mg | 1% |
| Protein | 1.21g | 1.57g | 1% |
| Vitamin B3 | 0.451mg | 0.557mg | 1% |
| Calcium | 16mg | 30mg | 1% |
| Polyunsaturated fat | 0.091g | 0.014g | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Vitamin E | 0.12mg | 0.26mg | 1% |
| Phosphorus | 38mg | 47mg | 1% |
| Fructose | 1.38g | 0.7g | 1% |
| Fats | 0.32g | 0.05g | 0% |
| Net carbs | 2.11g | 17.12g | N/A |
| Sugar | 2.5g | 4.18g | N/A |
| Zinc | 0.32mg | 0.3mg | 0% |
| Saturated fat | 0.084g | 0.018g | 0% |
| Monounsaturated fat | 0.011g | 0.001g | 0% |
| Tryptophan | 0.01mg | 0.031mg | 0% |
| Threonine | 0.029mg | 0.083mg | 0% |
| Isoleucine | 0.044mg | 0.055mg | 0% |
| Leucine | 0.071mg | 0.092mg | 0% |
| Lysine | 0.067mg | 0.066mg | 0% |
| Methionine | 0.018mg | 0.029mg | 0% |
| Phenylalanine | 0.043mg | 0.089mg | 0% |
| Valine | 0.054mg | 0.086mg | 0% |
| Histidine | 0.026mg | 0.031mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more FatsFats | +540% |
| Contains more WaterWater | +22.7% |
| Contains more ProteinProtein | +29.8% |
| Contains more CarbsCarbs | +546.9% |
| Contains more OtherOther | +71.9% |
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +1000% |
| Contains more Poly. FatPolyunsaturated fat | +550% |
| Contains less Sat. FatSaturated fat | -78.6% |
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:
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 GlucoseGlucose | +11.5% |
| Contains more FructoseFructose | +97.1% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +4940% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g