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Zucchini vs. Table salt — In-Depth Nutrition Comparison

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The main differences between zucchini and table salt

  • Zucchini is richer than table salt in vitamin C, vitamin B6, potassium, vitamin B2, folate, and phosphorus.
  • Daily need coverage for sodium for table salt is 1685% higher.
  • Zucchini contains less sodium.
  • Table salt has a lower glycemic index than zucchini.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Salt, table.

Infographic

Zucchini vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +1700%
Contains more PotassiumPotassium +3162.5%
Contains more IronIron +12.1%
Contains more CopperCopper +76.7%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +77%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +50%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +47295%
Contains more OtherOther +17408.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Table salt
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Table salt DV% diff.
Sodium 8mg 38758mg 1685%
Vitamin C 17.9mg 0mg 20%
Vitamin B6 0.163mg 0mg 13%
Potassium 261mg 8mg 7%
Vitamin B2 0.094mg 0mg 7%
Folate 24µg 0µg 6%
Phosphorus 38mg 0mg 5%
Magnesium 18mg 1mg 4%
Vitamin K 4.3µg 0µg 4%
Vitamin B1 0.045mg 0mg 4%
Fiber 1g 0g 4%
Vitamin B5 0.204mg 0mg 4%
Copper 0.053mg 0.03mg 3%
Vitamin B3 0.451mg 0mg 3%
Manganese 0.177mg 0.1mg 3%
Choline 9.5mg 0mg 2%
Zinc 0.32mg 0.1mg 2%
Fructose 1.38g 2%
Protein 1.21g 0g 2%
Polyunsaturated fat 0.091g 0g 1%
Calories 17kcal 0kcal 1%
Vitamin A 10µg 0µg 1%
Calcium 16mg 24mg 1%
Carbs 3.11g 0g 1%
Vitamin E 0.12mg 0mg 1%
Fats 0.32g 0g 0%
Net carbs 2.11g 0g N/A
Iron 0.37mg 0.33mg 0%
Sugar 2.5g 0g N/A
Selenium 0.2µg 0.1µg 0%
Saturated fat 0.084g 0g 0%
Monounsaturated fat 0.011g 0g 0%
Tryptophan 0.01mg 0mg 0%
Threonine 0.029mg 0mg 0%
Isoleucine 0.044mg 0mg 0%
Leucine 0.071mg 0mg 0%
Lysine 0.067mg 0mg 0%
Methionine 0.018mg 0mg 0%
Phenylalanine 0.043mg 0mg 0%
Valine 0.054mg 0mg 0%
Histidine 0.026mg 0mg 0%
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 Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
12%
Zucchini
510%
Table salt

Comparison summary

Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 38750mg)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 15)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.