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  6. Zucchini vs. Sweet roll

Zucchini vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between zucchini and sweet roll

  • Zucchini has more vitamin C; however, sweet roll is higher in selenium, vitamin B1, iron, vitamin B2, vitamin E, and vitamin B3.
  • Sweet roll covers your daily need for selenium, 31% more than zucchini.
  • Zucchini has 9 times more vitamin C than sweet roll. While zucchini has 17.9mg of vitamin C, sweet roll has only 2mg.
  • Zucchini has less saturated fat.
  • The glycemic index of sweet roll is higher.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Zucchini vs Sweet roll 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.
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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more PotassiumPotassium +135.1%
Contains less SodiumSodium -97.4%
Contains more CalciumCalcium +350%
Contains more IronIron +332.4%
Contains more CopperCopper +66%
Contains more ZincZinc +84.4%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +69.5%
Contains more SeleniumSelenium +8400%
~equal in Magnesium ~17mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +795%
Contains more Vitamin B6Vitamin B6 +52.3%
Contains more Vitamin AVitamin A +520%
Contains more Vitamin EVitamin E +1558.3%
Contains more Vitamin B1Vitamin B1 +620%
Contains more Vitamin B2Vitamin B2 +181.9%
Contains more Vitamin B3Vitamin B3 +428.6%
Contains more Vitamin B5Vitamin B5 +99%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +334.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~4.4µg

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% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +282.2%
Contains more ProteinProtein +412.4%
Contains more FatsFats +5025%
Contains more CarbsCarbs +1536.7%
Contains more OtherOther +198.2%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +43509.1%
Contains more Poly. FatPolyunsaturated fat +8112.1%

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 roll
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Zucchini Sweet roll DV% diff.
Polyunsaturated fat 0.091g 7.473g 49%
Selenium 0.2µg 17µg 31%
Fats 0.32g 16.4g 25%
Vitamin B1 0.045mg 0.324mg 23%
Cholesterol 0mg 66mg 22%
Calories 17kcal 372kcal 18%
Vitamin C 17.9mg 2mg 18%
Carbs 3.11g 50.9g 16%
Iron 0.37mg 1.6mg 15%
Saturated fat 0.084g 3.079g 14%
Sodium 8mg 304mg 13%
Vitamin B2 0.094mg 0.265mg 13%
Monounsaturated fat 0.011g 4.797g 12%
Folate 24µg 72µg 12%
Vitamin E 0.12mg 1.99mg 12%
Vitamin B3 0.451mg 2.384mg 12%
Protein 1.21g 6.2g 10%
Vitamin A 10µg 62µg 6%
Fiber 1g 2.4g 6%
Vitamin B12 0µg 0.14µg 6%
Choline 9.5mg 41.3mg 6%
Calcium 16mg 72mg 6%
Phosphorus 38mg 76mg 5%
Manganese 0.177mg 0.3mg 5%
Copper 0.053mg 0.088mg 4%
Vitamin B5 0.204mg 0.406mg 4%
Vitamin B6 0.163mg 0.107mg 4%
Potassium 261mg 111mg 4%
Zinc 0.32mg 0.59mg 2%
Fructose 1.38g 2%
Net carbs 2.11g 48.5g N/A
Magnesium 18mg 17mg 0%
Sugar 2.5g 31.73g N/A
Vitamin K 4.3µg 4.4µg 0%
Tryptophan 0.01mg 0.074mg 0%
Threonine 0.029mg 0.211mg 0%
Isoleucine 0.044mg 0.259mg 0%
Leucine 0.071mg 0.458mg 0%
Lysine 0.067mg 0.243mg 0%
Methionine 0.018mg 0.117mg 0%
Phenylalanine 0.043mg 0.3mg 0%
Valine 0.054mg 0.291mg 0%
Histidine 0.026mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.061g 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 Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
12%
Zucchini
35%
Sweet roll

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 29.23g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 2.995g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 25)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $0.4)
Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.