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Zucchini vs. Tomato paste — In-Depth Nutrition Comparison

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Summary of differences between zucchini and tomato paste

  • Zucchini has less copper, iron, vitamin E, vitamin A, potassium, vitamin B3, fiber, selenium, phosphorus, and vitamin K than tomato paste.
  • Tomato paste covers your daily need for copper, 35% more than zucchini.
  • The glycemic index of tomato paste is higher.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Tomato products, canned, paste, without salt added.

Infographic

Zucchini vs Tomato paste 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.
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains less SodiumSodium -86.4%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +288.5%
Contains more IronIron +705.4%
Contains more CopperCopper +588.7%
Contains more ZincZinc +96.9%
Contains more PhosphorusPhosphorus +118.4%
Contains more ManganeseManganese +70.6%
Contains more SeleniumSelenium +2550%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +22.3%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin EVitamin E +3483.3%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +62.8%
Contains more Vitamin B3Vitamin B3 +582%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin KVitamin K +165.1%
Contains more CholineCholine +305.3%
~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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more WaterWater +29%
Contains more ProteinProtein +257%
Contains more FatsFats +46.9%
Contains more CarbsCarbs +508%
Contains more OtherOther +391.2%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains less Sat. FatSaturated fat -16%
Contains more Mono. FatMonounsaturated fat +509.1%
Contains more Poly. FatPolyunsaturated fat +75.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +500%
Contains more GlucoseGlucose +437.4%
Contains more FructoseFructose +323.9%
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.
Zucchini Tomato paste
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Tomato paste DV% diff.
Copper 0.053mg 0.365mg 35%
Iron 0.37mg 2.98mg 33%
Vitamin E 0.12mg 4.3mg 28%
Potassium 261mg 1014mg 22%
Vitamin B3 0.451mg 3.076mg 16%
Fiber 1g 4.1g 12%
Selenium 0.2µg 5.3µg 9%
Vitamin A 10µg 76µg 7%
Vitamin K 4.3µg 11.4µg 6%
Fructose 1.38g 5.85g 6%
Protein 1.21g 4.32g 6%
Magnesium 18mg 42mg 6%
Phosphorus 38mg 83mg 6%
Vitamin B2 0.094mg 0.153mg 5%
Carbs 3.11g 18.91g 5%
Choline 9.5mg 38.5mg 5%
Manganese 0.177mg 0.302mg 5%
Vitamin B6 0.163mg 0.216mg 4%
Vitamin C 17.9mg 21.9mg 4%
Folate 24µg 12µg 3%
Calories 17kcal 82kcal 3%
Zinc 0.32mg 0.63mg 3%
Calcium 16mg 36mg 2%
Sodium 8mg 59mg 2%
Vitamin B1 0.045mg 0.06mg 1%
Vitamin B5 0.204mg 0.142mg 1%
Fats 0.32g 0.47g 0%
Net carbs 2.11g 14.81g N/A
Sugar 2.5g 12.18g N/A
Starch 0g 0.22g 0%
Saturated fat 0.084g 0.1g 0%
Monounsaturated fat 0.011g 0.067g 0%
Polyunsaturated fat 0.091g 0.16g 0%
Tryptophan 0.01mg 0.031mg 0%
Threonine 0.029mg 0.133mg 0%
Isoleucine 0.044mg 0.089mg 0%
Leucine 0.071mg 0.124mg 0%
Lysine 0.067mg 0.134mg 0%
Methionine 0.018mg 0.027mg 0%
Phenylalanine 0.043mg 0.13mg 0%
Valine 0.054mg 0.088mg 0%
Histidine 0.026mg 0.071mg 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 Tomato paste
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%
Tomato paste
Minerals Daily Need Coverage Score
12%
Zucchini
49%
Tomato paste

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 9.68g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 30)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $0.4)
Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.